Diet Changes to Make to Support Your Joint Health

Jul 07, 2023
Diet Changes to Make to Support Your Joint Health
Healthy joints keep you mobile throughout life, and the food you eat can help support your joint health as you age. Learn about the key vitamins and nutrients you should be incorporating into your diet to prevent joint pain and inflammation.

Maintaining healthy joints is essential for mobility and flexibility at every age. But all too often, joint pain creeps in and begins to interfere with your quality of life — especially as you get older.

Exercise and proper rest are crucial for healthy joints, but did you know that your diet also plays a role? Certain foods and nutrients help promote joint health and even reduce your risk of joint-related problems.

Lyle Robinson, DC, APRN-C, CNE, and our team at LeHeal Biogenix HQ, LLC, take a holistic approach to pain management, and that includes nutrition. Read on for our recommended dietary changes that can support better joint health.

Omega-3 fatty acids

Omega-3 fatty acids are a type of polyunsaturated fat that supports overall wellness. In fact, omega-3s can reduce inflammation in your body, which is a major contributing factor for joint pain and stiffness.

Fatty fish are rich in omega-3s, so incorporate options like salmon, mackerel, and sardines into your diet. If you can’t get enough omega-3s through food alone, we may recommend adding a high-quality fish oil supplement to your routine.

Other healthy fats

Along with omega-3 fatty acids, incorporating other healthy fats into your diet helps promote joint health and reduce inflammation.

A few of the best types of healthy fats are monounsaturated fats like avocados, olive oil, and nuts, and polyunsaturated fats, like fatty fish, chia seeds, and flaxseeds. These fats help maintain the flexibility and lubrication of joints.

Antioxidant-rich foods

Antioxidants help protect your body against free radicals, which can cause inflammation and damage to joint tissues.

Include a variety of antioxidant-rich foods in your diet, like colorful fruits and vegetables, green tea, and herbs like turmeric and ginger. These foods can help reduce oxidative stress in your body and support joint health.

Vitamin C

Vitamin C plays a vital role in collagen synthesis, and collagen is a key component in healthy joint cartilage.

Excellent sources of vitamin C include foods like citrus fruits, strawberries, kiwi, bell peppers, and leafy greens. Regularly consuming foods rich in vitamin C supports your body’s natural collagen production and promotes healthy joints.

Vitamin D

Vitamin D is essential for bone health and getting enough vitamin D helps lower your risk of joint-related conditions.

Sun exposure is the best natural source of vitamin D, but you can also find it in foods like fatty fish, fortified dairy products, and egg yolks. If you have limited sun exposure or struggle to meet your vitamin D needs through food, vitamin D supplements could be a good option for you.

Whole grains and fiber

Whole grains are high in fiber. Fiber fights inflammation, and eating a high-fiber diet can lower your risk of certain types of arthritis. Opt for whole grains, like quinoa, brown rice, and oats, instead of refined grains like white bread.

Spices and herbs

Certain spices and herbs have anti-inflammatory properties that can benefit joint health. Turmeric, ginger, cinnamon, and garlic are excellent options, so consider incorporating them into recipes or enjoying them in tea to support healthier joints.


Last but not least, staying hydrated helps you maintain healthy joints. Water helps cushion and lubricate your joints, preventing stiffness and discomfort. Get in the habit of drinking plenty of water throughout the day, and limit sugary beverages because they can contribute to inflammation.

Whether your goal is to prevent or manage joint pain, proactive dietary changes can help support your joints and promote mobility for years to come. Get personalized advice and recommendations based on your specific needs from our team at LeHeal Biogenix HQ, LLC.

Call us at 813-999-2192, or send us a message online to get started.