6 Foods to Improve Joint Health

By on November 27, 2017

We are striving to achieve more in our lives and living longer than ever before. This indeed gives us more time to achieve our career goals and become the generation which accumulates more wealth than any previously. That is fantastic and we should be proud. However, longer lifespan and an increasingly competitive society mean our bodies must endure for longer. This takes its toll heavily on our joints.

Due to this combination of circumstances, we must start close to home in trying to improve our joint health. It can be as easy as integrating some of these foods into our daily diets.


Kale is another one in the dark, leafy green vegetable family. Many of these greens are well renowned for their nutrition values and anti-inflammatory properties. Likewise kale, rich in vitamin-c and antioxidants, is an excellent source of nutrition for our joints and bodies in general.

Beta-carotene is one of the antioxidants found in kale which studies have linked to improved joint health. Furthermore, it has been shown that this vegetable is a good source of calcium. This, we recognize, is of great use in keeping our bones strong and healthy, an essential foundation for any healthy joint.  


Blueberries are a staple of any joint healthy diet. If you don’t already know the benefits of these amazing berries, rest assured, they are plentiful. Blueberries are full to the brim with antioxidants like quercetin and anthocyanin. In fact, they possess around 20 different types. This puts them at the top of the pile among berries, although many other types are highly beneficial.

As well as protecting from free radicals which lead to joint degeneration in many arthritis patients, blueberries are also a useful inflammation fighter. The knock-on effect of reduced inflammation being that joints are more flexible.

Bone Broth

Bone broth happens to contain healthy amounts of gelatin and glucosamine, both of which can have a very positive impact on our joint condition. Glucosamine is excellent at combatting inflammation. This in itself has a very positive impact on your joint health. Couple this with the gelatin active in bone broth and you are on to a winner.

Research proves that gelatin acts to reinforce and repair damaged cartilage. As we age, cartilage naturally becomes damaged and weakened, so this is a savior for everybody, especially those suffering from joint osteoarthritis and other degenerating conditions.  Bone broth protein is an ideal way of incorporating these wonderful benefits into your daily routine.

Orange Vegetables

Many of us may have mixed feelings about carrots or other orange vegetables from childhood. As adults however, it is time to overcome that fear for the benefit of our joints. Carrots are extremely rich in vitamin A. This, combined with beta-cryptoxanthin, which helps to give carrots and other orange vegetables their color, can be an ideal match for a host of health benefits.

Studies show that these benefits include, fighting inflammation and related disorders which can have a very negative impact on our joint health.  


Some may be surprised to find onions on this list, however, there is seemingly no end to the useful duties an onion can perform. While they may make you cry in the kitchen, they can make your joints extraordinarily happy. They must qualify as one of the most versatile vegetables around.  

Research suggests that the antioxidant quercetin, of which onions are a good source, can be beneficial in decreasing symptoms of arthritis. Also shown is a positive effect against inflammatory conditions by inhibiting the production of molecules like histamine, which cause inflammation. These points can only serve as a positive in terms of overall joint health.


Flaxseeds are a rich source of omega-3 fatty acids, similar to those you will find in fish, although in flaxseeds, these acids present at an earlier, precursor stage. After converting the acids, the body can then reap the rewards.

Omega-3 is widely known to have anti-inflammatory properties which can help to substantially reduce joint pain and stiffness. Besides the benefits to our joint health, omega-3 is highly regarded for its other functions which include helping to relieve hypertension. This in itself can have added benefits for our joint health as blood flow is improved. Flaxseed oil is a popular option for the purpose of convenience.


With so many delicious, easy to source, and cost-effective foods available, taking good care of our joints and increasing their longevity has never been simpler. These foods offer a positive change which we cannot afford to miss out on.

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John C.

About John C.

John C. is a physiotherapist student who also holds a BSc. in Kinesiology as well as a Master's Degree in Biomechanics. When he’s not studying or blogging over at Brace Access you can find him at the rink doing what all good Canadian boys do, playing puck.

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