Nutrition for Joint Health: Foods That Support Strong Joints & Bones

Eating nutritious foods and maintaining a healthy weight aren’t just good for your heart. A balanced diet also helps support other structures, including your joints and bones.

“Different vitamins and minerals are important for the biology of our human body,” says Stephen Rossman, D.O., FAAOS, FAOAO, an orthopedic surgeon at Hackensack University Medical Center. “This includes the joints and bones.”

Consuming certain nutrients helps reduce the risk of osteoarthritis and osteoporosis. Following a healthy diet may keep you more limber as you get older.

“Osteoarthritis, which affects the joints, is the leading cause of disability in the United States,” Dr. Rossman says. “Osteoporosis, when your bones become weakened, puts you at risk for fragility fractures – hip and spine fractures.”

A healthy diet may help you maintain a moderate weight, benefiting your joints.

“When people have more weight on their body, they put more wear and tear on their joints,” Dr. Rossman says. “I tell patients that every pound you lose is equal to five or six pounds on your knee or hip.”

Healthy Foods for Strong Joints and Bones

Many vitamins and minerals, plus protein and fats, help support the joints and bones. 

Protein is an important building block for bone and joint health.

“Our bones, joints and cartilage are all made out of collagen, and they need good sources of protein in order to maintain healthy joints and healthy bones,” Dr. Rossman says. “Fish and lean poultry and good sources.”

Try eating foods like these, to add other nutrients to your diet:

• Salmon. This protein-rich fish is high in omega-3 fatty acids, a healthy fat. Both protein and omega-3’s are good for the joints.

“The biggest thing about omega-3s for the joints is the potential anti-inflammatory properties,” Dr. Rossman says. 

• Walnuts, flaxseeds. Fish are often touted as an excellent source of omega-3’s. Omega-3’s are also accessible to vegetarians and vegans through nuts and seeds.

• Broccoli, peppers. These vegetables are excellent sources of vitamin C, which benefits the joints. (Try thinking beyond citrus fruits when you think of vitamin C.)

“We need vitamin C in order to produce collagen for our bodies,” Dr. Rossman says. “The bones, joints and cartilage – which covers the joints – are made of collagen.”

• Yogurt, milk. Dairy products are practically synonymous with “calcium-rich.” They’re also fortified with vitamin D, making them ideal for strengthening bones.

“Calcium is essential for strong bones, and vitamin D is essential for the absorption of calcium in your body,” Dr. Rossman says. “If we don’t have the appropriate amount of calcium plus vitamin D, that can lead to osteoporosis.”

• Spinach, kale. It may seem surprising, but some calcium-rich foods are in the produce section. You can protect your bones while enjoying a salad.

“Go to the supermarket and look for a leafy green vegetable – it’s going to have calcium,” Dr. Rossman says. “It’s not a nutrient that occurs naturally, so we have to consume calcium through food.”

• Brown rice, oats. These whole grains are carbohydrates, but they’re also good sources of protein. Additionally, they contain calcium and magnesium, which benefit the bones.

“Magnesium helps your body use calcium and Vitamin D,” Dr. Rossman says. “Having magnesium helps keep our bones strong.”

• Black beans, chickpeas. Beans are an excellent protein sources, and they’re rich in calcium and magnesium.
  
  

How to Prepare Foods That Support Joint and Bone Health

What’s the best way to get the most out of the nutrients in food? Eat foods raw, when possible, or cook them in heart-healthy ways.

“Make foods baked or grilled instead of breaded and deep-fried,” Dr. Rossman says. “Whether it be in the oven or on the grill, the important thing is avoiding excessive salt or oil.”

See your primary-care physician for a consultation before making drastic changes to your diet.

Next Steps & Resources:

Meet our source: Stephen Rossman, D.O.

To make an appointment with Dr. Rossman or a doctor near you, call 800-822-8905 or visit our website. 

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