Day-to-day activities have a significant impact on the health and longevity of your joints. But did you know that particular foods play an equally important role?

Best foods for joints will help control inflammation, strengthen connective tissue, build bone density, help manage weight and promote overall health.

Most people are always curious about making lifestyle changes to lower joint pain. Yet they do not know how difficult it is to change everything at once. Thus, taking a look at your everyday diet is a great place to start.

Here are the 9 best foods that help joint pain.


Cold water fish are a rich source of omega-3 fatty acids, vital nutrients for our healthy living. They are proven to lower inflammatory markers in our body, improve brain function, and lower the risk of heart disease, stroke, diabetes, etc.

Omega 3 is mostly found in fishes like mackerel, salmon, sardines, tuna, trout, and halibut.


foods for joint pain

Berries have tons of antioxidants, minerals, and vitamins which account for their unique ability to reduce inflammation in the body, including joints. Blackberries, blueberries, raspberries, and strawberries are just a few options that can not only satisfy your sweet tooth but also provide a lot of anti-inflammatory properties.

Cruciferous Vegetables

Broccoli, brussels sprouts, kale, and spinach are some of the most nutritious cruciferous vegetables that are chock full of antioxidants, fiber, and vitamins essential for fighting joint inflammation. Sulforaphane, an antioxidant in cruciferous vegetables, is believed to block enzymes responsible for joint pain and inflammation.

Root Vegetables

Aromatic roots vegetables like garlic, ginger, onions, and turmeric possess anti-inflammatory properties essential in relieving joint pain. Be sure to include these vegetables in your daily meals for added flavor and health benefits. Plus, they are all available in supplement forms.

Green Tea

Green tea is one of the most consumed beverages in the world. It contains high amounts of antioxidants that have the power to stop the production of certain inflammatory chemicals in the body, including those linked to arthritis.

Epigallocatechin-3-gallate (EGCG) antioxidant found in green tea might prevent cartilage from breaking down, strengthening and prolonging the life of joints.

Nuts and Seeds

nuts joint pain

Nuts and seeds such as almonds, hazelnuts, walnuts, chia seeds, flax seeds, and pine nuts contain high levels of omega-3s that can help reduce inflammation in joints and connective tissue. Nuts are also full of fiber, calcium, magnesium, zinc, and vitamin E, which have anti-inflammatory effects as well.

Dark Chocolate

Cocoa, the primary compound in chocolate, contains high levels of antioxidants that can counteract both genetic predisposition to the resistance of insulin and inflammation in joints. Keep in mind some chocolates have high amounts of sugar and fat, so enjoy them in moderation. Consider chocolate with at least 70% cocoa.

Lentils and Beans

Lentils and beans are well known for their health benefits. They are excellent sources of fiber, protein, and essential minerals, not to forget their antioxidant and anti-inflammatory properties.

Black beans, pinto beans, soybeans, and lentils all contain anthocyanins, a magical flavonoid that can lower joint inflammation. 

Olive oil 

Toss out your sunflower oil, peanut oil, and vegetable oil, all of which can increase inflammation. Instead, go for olive oil when it comes to cooking and making salad dressings.

Olive oil is widely known for its anti-inflammatory effects, making it an excellent food for joint health. It can reduce inflammation and swelling of joints as well as slow down the destruction of cartilage.

And guess what… olive oil is another great source of omega-3!

Foods to Avoid 

While it is crucial to incorporate most of the foods listed above into your diet, there are certain foods to avoid. They include fried food, processed foods, alcohol, refined carbohydrates, and sugar. These foods are unhealthy and can lead to weight gain and increased joint pain.

Choose natural sources of sugar such as honey, coconut sugar, and maple syrup, and try to limit daily added sugar as much as you can.

In general, dietary interventions like getting rid of certain foods and beverages can lessen joint pain and inflammation as well as improve the quality of life.

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