From restless.co.uk
Joint health is something that we tend to think about more with age. Due to various factors, such as loss of bone density, reduced flexibility, and menopause, age can increase our risk of developing joint-related conditions like arthritis.
However, diet can be a powerful way to keep joints healthy and, luckily, plenty of delicious, versatile foods have been noted as particularly beneficial.
With this in mind, here are 10 of the best foods for healthy joints, as well as some to avoid.
1. Tart cherry juice
Tart cherry juice is made from the fruit of the Prunus cerasus tree. Some people describe it as tasting a little like unfiltered red wine, while others say it tastes like cherry pie!
When it comes to joint pain, the use of tart cherry juice for relief dates back nearly a century.
Tart cherries contain anti-inflammatory compounds called anthocyanins, which are responsible for the blue, purple, and red colours of fruits and vegetables. There’s evidence that these compounds can help to combat a number of chronic inflammatory diseases, including arthritis.
For example, this study found that tart cherries helped to reduce joint pain and stiffness, while another study revealed that drinking tart cherry juice for three weeks decreased levels of inflammatory markers in women with osteoarthritis.
Tart cherry juice is available to buy on Amazon*.
Note: Some tart cherry juice contains a lot of added sugar, so for maximum health benefits it’s worth checking the label and choosing no added sugar versions.
2. Fatty fish
It’s a rarity for fatty fish not to make it onto a list of health-promoting foods – and there’s good reason for this. The omega-3 content of fatty fish such as salmon, sardines, mackerel, and trout is known to have powerful anti-inflammatory effects.
For example, this scientific review found that taking omega-3 supplements reduced joint pain intensity, morning stiffness, the number of painful joints, and the use of pain relievers in patients living with rheumatoid arthritis.
Meanwhile, other research suggests that – like tart cherry juice – omega-3 fatty acids can lower the number of inflammatory markers linked with osteoarthritis.
Don’t worry if you’re not a fan of seafood as it’s easy to up your intake of omega-3 by eating other foods too. This includes nuts like pecans, hazelnuts, and walnuts; seeds such as chia, flax, and pumpkin; and soya products like tofu, tempeh, and soya milk.
Fatty fish are also a rich source of vitamin D which is another important nutrient when it comes to joint health. In fact, various studies have linked rheumatoid arthritis with low levels of vitamin D.
If you’d like to start adding more fatty fish into your diet, you’ll find plenty of recipe inspiration in this collection of oily fish recipes from The Guardian. Or, if you don’t eat fish, you could try one of these 15 delicious vegan recipes that are high in omega-3 from VegFAQs.
3. Ginger
Ginger is another food that’s important for healthy joints.
This study, which assessed the impact of ginger extract on people with osteoarthritis of the knee, found that after six weeks, 63% had experienced a reduction in knee pain.
Other research has also revealed that ginger is able to block substances in the body that promote inflammation; while this animal study found that ginger extract reduced levels of a specific inflammatory marker linked with arthritis in rats.
There are various ways to enjoy ginger in your diet; for example, adding it to tea and soups. This list of ginger recipes from BBC Good Food has plenty more ideas.
4. Walnuts
Walnuts are loaded with important nutrients that science suggests may help to reduce inflammation linked with painful joints.
As mentioned above, omega-3 fatty acids have been found to be effective at reducing symptoms of arthritis – which walnuts are particularly rich in.
For example, this scientific review suggests that eating walnuts may lower levels of chronic inflammation in the body.
For ideas on how to add more walnuts to your diet, check out these healthy walnut recipes from Eating Well. You’ll find everything from chicken pasta with parsley and walnut pesto, to baked oats with banana and walnuts.
5. Broccoli
Broccoli is well-known as one of the healthiest foods because of its nutrient-dense content.
Sulforaphane is a compound found in broccoli that, according to research, can block the formation of particular cells involved in the development of rheumatoid arthritis. Experts have noted that sulforaphane may prevent joint pain in the same way arthritic drugs do.
Broccoli is also packed with salicylic acid – the active ingredient in aspirin. Salicylic acid is effective at reducing joint inflammation because it helps to prevent the production of prostaglandin hormones that are responsible for joint tenderness and swelling.
Lastly, broccoli’s rich vitamin C content is important for creating and protecting cartilage. Healthy cartilage is vital because it allows bones to glide over one another smoothly and prevents them rubbing together.
Why not try one of these healthy and delicious broccoli recipes from Self? There’s everything from comforting pastas to hearty soups and warming pies.
6. Garlic
Garlic has been celebrated for its health benefits for centuries, and this is no different when it comes to healthy joints.
Garlic has been identified as having anti-inflammatory effects that may improve symptoms of arthritis and even reduce the risk of developing the condition in the first place. For example, this study found that people who ate more garlic had a lower risk of developing hip osteoarthritis.
Some research has suggested that garlic may enhance certain immune cell function and help to strengthen the immune system in general. A healthy immune system is vital for avoiding chronic inflammation, which among other things, can cause joint problems.
The other great thing about garlic is it’s easy to incorporate into your diet and always adds a dose of extra flavour. For ideas on how to get started, check out these healthy garlic recipes from Eating Well, which include everything from garlic butter-roasted salmon to hasselback sweet potatoes with garlic-yoghurt sauce.
7. Grapes
Grapes are full of nutrients and antioxidants, which offer a number of anti-inflammatory benefits.
In this study, when men were given concentrated grape powder (the equivalent of 252g of fresh grapes), levels of inflammatory markers in their blood significantly decreased.
Grapes also contain a number of compounds – for example, the antioxidant resveratrol – that’ve been shown to benefit joint health.
Results from this test-tube study, suggested that resveratrol may help to prevent the thickening of joints involved in arthritis.
Proanthocyanidin is another plant compound present in grapes, which may reduce joint inflammation too.
8. Spinach
Leafy greens like spinach are full of important nutrients.
A number of studies have suggested that eating more fruit and vegetables can lower levels of inflammation. Spinach in particular, is especially rich in the antioxidant kaempferol, which has been found to reduce the impact of inflammation associated with rheumatoid arthritis.
For example, this test-tube study found that when arthritic cartilage cells were treated with kaempferol, inflammation decreased and the progression of osteoarthritis was prevented.
Spinach also contains vitamins C and E. Vitamin E protects the body against pro-inflammatory molecules, while vitamin C helps the body to make collagen (a major component of cartilage that allows joint flexibility).
For tips on how to add more of this leafy green to your diet, check out these spinach recipes from BBC Good Food. You’ll find everything from creamy mushroom and spinach pasta to spinach pancakes with poached eggs.
9. Olive oil
Olive oil is well known for its anti-inflammatory properties, which can positively impact joint health.
For example, in this study, feeding mice extra-virgin olive oil for six weeks helped to reduce joint swelling and inflammation, and slowed cartilage degeneration. All together, these effects helped to prevent the development of arthritis.
Another study found that when people with rheumatoid arthritis took one olive oil capsule every day for 24 weeks, their levels of a specific inflammatory marker decreased by 38.5%. Plenty of other research has also linked olive oil consumption with a lower risk of rheumatoid arthritis.
For inspiration on how to use olive oil in your diet, check out these healthy olive oil recipes from La Tourangelle.
10. Berries
The antioxidants, vitamins, and minerals present in berries are largely responsible for their unique ability to fight inflammation.
For example, this study found that eating at least two servings of strawberries each week led to a 14% reduction of inflammatory markers in the blood.
However, berries are also rich in plant compounds rutin and quercetin, which offer huge health benefits. In this test-tube study, quercetin blocked inflammatory processes that can lead to arthritis; and in a different study, when rats were given rutin and quercetin supplements, arthritis inflammation decreased.
Like tart cherries, blueberries also contain anthocyanin – identifying them as having potential to ease joint pain and stiffness.
Berries can be enjoyed as a delicious snack, as a sweet breakfast or dessert topping, in smoothies, or over yoghurt. For more ways to use them, check out these amazing and healthy berry recipes from Simply Quinoa.
Are any foods bad for joint health?
In the same way that some foods support and promote joint health, research has revealed that others can have a negative impact.
For example…
Processed and red meat
Some studies have suggested that eating too much processed and red meat could be a risk factor for developing inflammatory arthritis. This is mostly because they contain high levels of inflammatory markers, like C-reactive protein and homocysteine, which can inflame joints and cause pain and stiffness.
Plant-based diets that exclude red meat, on the other hand, have been found to improve arthritis symptoms.
Gluten-rich foods
Gluten is a group of proteins found in wheat, rye, barley, and triticale. Some research has linked it with increased inflammation in the body, and suggested that going gluten-free may help to ease joint pain and stiffness.
Added sugars
This study of people with rheumatoid arthritis found that among 20 different foods, sugar-sweetened drinks and desserts were those most frequently reported as worsening joint-related issues, like pain and stiffness.
In addition, other research has suggested that drinking fructose-sweetened drinks five times per week or more can make you three times more likely to develop arthritis than those who consume little or no fructose-sweetened drinks.
Some vegetable oils
Vegetable oils contain omega-6 fatty acids. Research has found consuming too much and having an imbalance of omega-6 fatty and omega-3 in the body can cause inflammation and increase the risk of conditions like arthritis.
High-salt foods
Studies suggest that eating too much salt – which is particularly high in foods like pizza, crisps, and ready meals – may be a risk factor for developing autoimmune diseases like inflammatory arthritis.
This study revealed that mice on a low-salt diet experienced less cartilage breakdown and bone destruction, and fewer inflammatory markers than mice on a high-salt diet.
Alcohol
Alcohol is known to have a negative impact on joint health. This study linked alcohol intake with increased damage to spinal joint structure; and other studies have also noted it as a risk factor for osteoarthritis.
Final thoughts…
Taking care of our joints is important not only for comfort and quality of life, but for our overall health too. Research has consistently shown that diet can significantly impact our joint health, so making small dietary changes, really can make a difference.
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