Berries to nuts: Superfoods you need for strong joints and cartilage

Your joints need some love and care too! So, eat superfoods that are known to support joint health.
Bowl of berries
Get stronger joints with the right superfoods in your diet. Image courtesy: Adobe Stock
Natalia Ningthoujam Published: 19 Jul 2023, 08:59 am IST
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How will you walk, jump, run or do other things seamlessly if your joints aren’t strong enough? Staying physically active is seen as one of the things you can do to keep your joints healthy and happy. But there’s more! While you workout, make sure to include superfoods for strong joints in your diet too. That means you should have foods that are dense in nutrients and contain high levels of antioxidants, vitamins and minerals. Read on to find out the best foods for healthy joints.

Health Shots consulted Bhavisha Khuman, Nutritionist and Dietician, Jaslok Hospital & Research Centre, Mumbai, to know how to improve joint health naturally through foods.

superfoods for joints
You need to eat well for strong joints. Image courtesy: Adobe Stock

Superfoods for strong joints

There are several foods that are known to support joint health due to their nutrient content and potential anti-inflammatory properties. Let’s check them out!

1. Fatty fish

Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have been associated with reduced inflammation in the body, says Khuman. This can be beneficial for alleviating joint pain and maintaining joint health.

2. Turmeric

Curcumin is found in turmeric, and it has potent anti-inflammatory properties. It might help to reduce joint pain and stiffness, making turmeric a popular choice for promoting joint health.

3. Ginger

Ginger has anti-inflammatory properties that might help to reduce inflammation and pain in the joints. It also contains gingerols, which might help to alleviate symptoms of arthritis.

4. Berries

Be it strawberries, blueberries or raspberries, these berries are rich in antioxidants. They help to neutralise free radicals and reduce inflammation, potentially benefiting joint health.

5. Leafy greens

Leafy greens such as spinach and kale are loaded with nutrients like vitamin C, which supports collagen production. And that helps to maintain healthy joints.

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6. Nuts and seeds

Healthy nuts and seeds such as walnuts, flaxseeds and chia seeds are excellent sources of omega-3 fatty acids and antioxidants. They contribute to reducing inflammation and provide nutrients crucial for joint health, says the expert.

superfoods for joints
Nuts and seeds can be good for your joint health. Image courtesy: Shutterstock

7. Extra virgin olive oil

Extra virgin olive oil contains monounsaturated fats and polyphenols that possess anti-inflammatory properties. It can help to reduce inflammation in the body and promote joint health.

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8. Green tea

Green tea is rich in polyphenols and antioxidants, including epigallocatechin gallate. These compounds might help to reduce inflammation and protect against cartilage damage.

9. Citrus fruits

Citrus fruits such as oranges, lemons and grapefruits are high in vitamin C, which is necessary for collagen synthesis. It is essential if you want strong joints.

10. Whole grains

Whole grains such as brown rice, quinoa and whole wheat provide fiber and nutrients like selenium and magnesium. These nutrients contribute to overall joint health and can help to reduce inflammation, says Khuman.

Consume superfoods for joint with caution

While these superfoods are generally considered beneficial for most people, there are certain situations where some people might need to exercise caution or avoid them. Here are some instances where specific superfoods might need to be limited or avoided:

1. Allergies or sensitivities

Some people might be allergic or sensitive when it comes to certain foods. For example, if you have seafood allergies then avoid fatty fish. Also, people with known allergies or sensitivities to specific fruits, nuts or seeds should avoid those particular superfoods.

2. Medication interactions

Certain superfoods like grapefruit can interact with certain medications. Grapefruit can interfere with the metabolism of certain drugs, leading to higher levels of the medication in the body, says the expert.

3. Medical conditions

Those with specific medical conditions might need to modify their superfood consumption. Fish high in omega-3 fatty acids might need to be limited for people with certain blood clotting disorders or those taking blood-thinning medications. Turmeric and ginger might interact with blood-thinning medications or increase the risk of bleeding in people with bleeding disorders.

Just watch out for these points and then you can eat foods for strong joints accordingly.

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About the Author

Natalia Ningthoujam has written on various subjects - from music to films and fashion to lifestyle - as a journalist in her career that started in 2010. After getting stories from the crime scene, police headquarters, and conducting interviews with celebrities, she is now writing on health and wellness which has become her focus area. ...Read More

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