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Foods for Healthy Joints

Food for Healthy Joints

Research recommends some healthy foods to maintain joint health. It says that poor diet, genetics and ageing can cause joint problems.

Joints consist of a synovial fluid-filled capsule that both cushions and nourishes the protective cartilage lining between bones. When cartilage is not healthy it can break down, cause the synovial fluid to clog, and result in inflammation and pain as bones make contact and wear against each other.

Medical researchers have found that certain foods help prevent injury and also treat existing joint problems.

Extra virgin olive oil:

In a study of patients with rheumatoid arthritis, supplementing with about 4 teaspoons per day of olive oil for 12 weeks reduced pain and morning stiffness and improved laboratory measures of disease activity.

Researchers recommend making it a habit on integrating extra-virgin olive oil to our everyday diet such as in salad dressings, pasta and vegetable sautés.


Kefir is a cultured milk recommended by health enthusiasts for its content of healthy bacteria that includes one strain L. casei. Scientists found that a daily dose of this bacterium for two months resulted in lower levels of signs of inflammation and less stiffness in participants who drank kefir in comparison to study participants who did not.

Kefir can be taken poured over our cereal and oatmeal, or added to smoothies for a joint health drink.


Oranges are rich in a bioflavonoid called nobiletin. Researchers through a study has believed that this is a key ingredient for alleviating knee pain and reducing inflammation in patients taking an orange-peel extract for 8 weeks.

Eat more oranges daily to maintain joint health.


Rich in omega-3 fatty acids, salmon is an old favourite for joint health because of its reputed ability to decrease joint inflammation in those suffering with arthritis.

Research says that daily fish oil supplements can typically lead to a decrease in the need for ibuprofen and other pain relievers for joint pain and thus maintain joint health.


Research has shown that patients with osteoarthritic knee pain placed on a turmeric extract for 6 weeks experienced lower knee pain equivalent to taking 800 milligrams of ibuprofen a day.

Turmeric contains the antioxidant curcumin, which decreases the levels of inflammation compounds in cartilage cells.

Turmeric can be integrated into our diet by sprinkling it over rice, beans, stir-fries and salads.



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