Food for joints: Best Foods to Eat If You Have joint Arthritis

Food for joints: Carrying out a good diet for the joints is essential to prevent or improve some diseases associated with them.

To carry out a correct feeding for the articulations is fundamental to enjoy good physical health. The joints are for life and are exposed to a hard days work that, if not taken care of properly, can be seriously damaged.

The joints are those points of the body in which two bones are joined allowing their mobility. They are formed, therefore, by bone and cartilage. These structures can be easily damaged.

Both aging and physical activity significantly increases the risk of this type of injury. However, with good nutrition for the joints, it is possible to protect and care for them.

A joint disease with a high incidence in the general population is rheumatoid arthritis. This pathology is produced by the wear of the hilian cartilage, a very specialized structure that covers the bone surface of the joints. Nowadays there are only partial treatments.

Food for  joints
Food for joints

Recommendations for good nutrition for the joints

The British Arthritis Foundation has established a list of both unfavorable and favorable foods for the joints. In this sense and according to the scientific literature, these are some of the best foods to include in a diet for the joints:


Turmeric is a good ally in case of various rheumatisms, such as arthritis and osteoarthritis, with the advantage that, unlike other anti-inflammatories, it does not cause damage to the gastric mucosa.

In addition, it is attributed to a high capacity to reduce histamine in inflammatory processes, in addition to stimulating the activity of two enzymes, glutathione transferase, and glutathione peroxidase. These enzymes are responsible for regulating the body’s reaction to an inflammatory process, facilitating the elimination of waste materials.

Olive oil

Olive oil and other foods rich in omega 3 fatty acids are able to reduce the chronic inflammation associated with different types of diseases and disorders in the joints. Therefore, it is important to include this nutrient in food for the joints.


This natural remedy has been used for many years for the treatment of nausea, migraines or even high blood pressure. However, in recent years, some journals have shown different results about their benefits for osteoarthritis.

However, a study published in the Journal of Medicine Food supports the beneficial role of ginger by including it in a joint feed.

Vitamin D
Although there is no definitive cure for rheumatoid arthritis, science is advancing and, recently, a randomized and comparative clinical study has been conducted on the effect of vitamin D on different parameters in osteoarthritis of the knee or knee osteoarthritis.

The authors investigated whether the administration of this vitamin could improve pain, joint function and changes in biochemical markers in 107 patients with osteoarthritis of the knee and hypovitaminosis D.

After one year of follow-up, it was observed that those who were administered with vitamin D presented an improvement in pain, function and the level of that vitamin in blood was normalized. Therefore, in a correct feeding for the joints, vitamin D cannot be absent.

Other foods to include in feeding for the joints
In addition to those mentioned, there are many other foods that can reinforce these structures. Some of it, although not all, are the following:

  • Raspberries and blackberries
  • Magnesium supplements
  • Broccoli, cauliflower and other vegetables
  • Oranges

Prohibitions on feeding for the joints

Just as there are a number of nutrients that can improve the states of the joints, there are others that can make it worse. Among these foods are seafood and red meat. Both food groups can promote the appearance of gout.

Gout is a disease that appears due to the accumulation of uric acid in the blood. It forms crystals that painfully settle in the joints. Therefore, it is not recommended to consume more than 17 grams of lean meat, chicken or fish a day. The rest of the proteins must be completed with legumes.

Another food to avoid is sunflower and soybean oil. These oils have a high content of omega 6 fatty acids, which induce an increase in inflammation. In addition, we must be careful with industrially produced products.

Finally, mention that some studies suggest that sugar can cause an increase in inflammation. Although it offers a rapid contribution of energy, it does not last in time and can be a burden for arthritis patients.


If you want to take care of the health of your joints it is important to carry out a healthy lifestyle, without overdoing the efforts and acquiring a diet rich in vegetables, omega 3 fatty acids, and vitamin D, among other nutrients.


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