Superfoods For Joints and Bones

When you want to be a healthier adult, it isn’t just about weight loss and exercise. You 
also need to think about adding more nutrients for your joints and bones. These are 
integral parts of your body, but something not everyone thinks about until they have a 
major health condition or injury.

You need to grow strong, healthy bones to avoid serious problems as you age. Your 
joints are what hold your bones together, with conditions like arthritis being very 
common. You can get good support for your bones and joints by choosing the right 
superfoods.

Here is a list of 13 superfoods to eat when you want to improve your joint and bone 
health.

1. Milk

The first three food and drink items on this list are all going to be dairy products. These 
dairy products are not only ideal for your overall health and wellness, but also 
specifically good for your joints and bones. Dairy has plenty of calcium and vitamin D, 
both of which are vital to having strong and healthy bones.

The first superfood that is good for your joints and bones is of course milk. Mlk is one of 
the best sources of calcium there is, which is vital for building strong bones. In addition 
to calcium, milk also has a lot of other amazing health benefits thanks to its long list of 
nutrients. 

Here are some important nutrients you can get just by drinking milk:

Vitamin A
Vitamin D
Vitamin B12
Riboflavin
Magnesium
Phosphorous
Potassium

To add more milk to your diet, try to drink a glass with your breakfast and dinner, and 
you will be well on your way.

2. Cheese

The next dairy product that is a great superfood for your joints and bones, including 
strengthening bones and helping with arthritis, is cheese. It has very similar nutrients to 
milk, including all of the same vitamins, magnesium, potassium, and yes calcium. It also 
happens to have a good amount of protein, another important nutrient that helps you 
have more energy and increase exercise. Exercise is important for battling arthritis and 
other joint conditions, so this is definitely a good thing.

The type of cheese you eat isn’t important, so don’t worry about which you choose. If 
you are on a special diet, you might need to look at the fat and calories, but just pay 
attention to portion size and always measure how much you are eating. Cheese also 
happens to be low in lactose, so if you are lactose intolerant, you might still be able to 
handle a small amount of it.

Here are some excellent types of cheese to add to the rotation:

Cheddar
Swiss
Mozzarella
Goat
Parmesan
And many others!
3. Yogurt

The third dairy product that can also be added to your diet for the benefit of your joints 
and bones is yogurt. Yogurt is also a good soruce of calcium and has less lactose than 
milk, so most people digest is just fine. With yogurt, you can choose plain or get a 
variety of different flavors. Try to find a yogurt without a lot of additives or sweeteners. 
Greek yogurt is one of the healthiest types you can get.

Like other dairy products, yogurt helps your bones with the high amount of calcium. It 
also has other vitamins and minerals that milk and cheese have, including protein, 
magnesium, and potassium. 

Yogurt is great on its own, but you can also enjoy it with fruit, in a smoothie with fruit, 
veggies and milk, or a replacement for ice cream as a nighttime treat.

4. Dark, Leafy Greens

Yes, you definitely need to eat more veggies if you want to be healthy! This includes 
helping with medical conditions related to your joints and bones. Like dairy products, 
green leafy veggies also contain a good amount of calcium. Some other nutrients they 
have include antioxidants, magnesium, vitamin C, and cartenoids. 

Combined, these nutrients help build strong and healthy bones, protect your joints, and 
keep away free radicals that could otherwise damage your cell membranes and 
cartilage. Many doctors recommend patients have more leafy greens if they are 
struggling with arthritis, especially rheumatoid arthritis and osteoarthritis. It can also be 
helpful at reducing inflammation that causes more pain for arthritis and conditions like 
gout.

5. Fatty Fish

Fatty, oily fish is on a lot of top superfoods lists and for good reason. Everyone should 
have more healthy fats in their diet thanks to all the nutrition it provides. If you are not a 
vegetarian or vegan, then fatty fish can be a really good option for you.

Fatty and oily fish is on this list because of the omega-3 fatty acids. These are not only 
good for general health and wellness, but because they have anti-inflammatory 
properties. Inflammation is what causes the swelling and pain in your joints, such as 
from various forms of arthritis and similar physical conditions. 

All you need to do is eat fatty, oily fish a few times a week to start naturally reducing 
inflammation. This can be tuna, salmon, mackerel, or even sushi. These types of fish 
are low in fat, calories, and carbs, so they should fit into your diet. 

6. Olive Oil

Another healthy fat that can be helpful for your joints and bones is olive oil. If you want 
more healthy fats, but you don’t eat fish, then olive oil really is your next best option. It 
doesn’t have any saturated fat like vegetable oil and canola oil, and instead has only 
monounsaturated fats. These are actually good for you.

The monounsaturated fats in olive oil allow you to reduce inflammation in your body and 
provide antioxidants as well. Olive oil is often recommended for people with arthritis, like 
osteoarthritis, and is great for a healthy diet. 

If you are new to using olive oil, here are a few different options to start with:

Use olive oil to toss your pasta and keep it from sticking
Use olive oil for sauteeing or marinating veggies and meat
Use olive oil as a dressing for a light salad
Dip bread in olive oil with seasoning instead of butter

7. Apples

You are also going to find some fruits on this list of superfoods for your joints and 
bones. It should come as no surprise that a healthy diet, regardless of your purpose, 
includes fruits, vegetables, and healthy fats. One of the top fruits to eat for healthy joints 
and bones is the apple. 

Apples are a superfood because they have a lot of nutrients, including vitamin C, 
vitamin B6, folate, fiber, and potassium. It is the vitamins B6 and vitamin C that really 
help to fight off arthritis by reducing your inflammation. Apples can also reduce your 
overall amount of fat and calories by eating them instead of fatty, unhealthy snacks, and 
managing your weight is also great for your joints.

8. Bananas

Another fruit that you should add to your diet is bananas. Bananas are excellent 
because they are so easy to eat! Unlike many other fruits that require spending time on 
removing seeds, slicing, and peeling, a banana is peeled with no special tools and can 
be eaten without ever slicing it up. Of course, you can slice it to put in your cereal or 
oatmeal, but that is definitely not necessary. It is also perfect for any smoothie. If you 
use a frozen banana in your smoothie, you don’t need to add ice.

While many people will eat bananas because of the potassium, which does help reduce 
muscle cramps, that is definitely not the only benefit to them. They also have nutrients 
that help with healthy joints and arthritis, including vitamin B6, vitamin C, and folate, 
similar to apples. 

9. Sweet Peppers

A lot of different peppers are actually very good for you, from green bell peppers to 
cayenne peppers. But for the purpose of your joints and bones, one of the best varieties 
is the sweet pepper. Sweet peppers usually include mini bell peppers or the green bell 
peppers. 

Sweet peppers contain a lot of vitamin C, so if you are not interested in citrus fruits like 
oranges and lemons, then sweet peppers are a great alternative. The vitamin C is really 
good for your bones and joints as you age, as well as other nutrients in the vegetables 
like the folate and vitamin B6. 

Here are some fun ideas for using sweet peppers in your meals:

Make low-carb ‘nachos’ with cut-up peppers as the chips
Add sliced sweet peppers to your chili or soup
Make mini stuffed peppers with the small varieties

10. Curry Spices

Superfoods often include fruits and vegetables, but don’t forget seasonings, spices, and 
herbs are also included. For your joints and bones, curry spice is at the top of the list. 
Curry spice is traditionally used in Indian and Middle Eastern dishes, but many other 
cuisines also use this spice. 

It helps with reducing inflammation, which as you know is important for people who 
have arthritis. Even if you don’t like spicy food, you can use just a little bit in your 
chicken or chili recipes to get the benefits without making it too spicy. You also get 
similar effects from other spices, including mustard, turmeric, and ginger.

11. Berries

Back to fruit for this superfoods list! If you want to have strong and healthy bones and 
joints, then you should definitely be adding berries to your regular diet. The good thing 
about this is that it can be just about any berry you like, and it will have the right 
nutrients.

Berries are packed full of antioxidants, so most of them are going to be considered 
superfoods. As you know, antioxidants help provide anti-inflammation properties, which 
is great for your joints whether you have arthritis or are trying to prevent it. Try to have 
at least one serving of berries every day, more if you enjoy them.

Some good berries with a lot of important nutrients are:

Blueberries
Strawberries
Raspberries
Elderberries

12. Sesame Seeds

Don’t forget about your seeds, as they are also on the list of top superfoods for joint and 
bone health. Sesame seeds have nutrients like vitamin D, vitamin K, calcium, 
phosphorous, and magnesium, all of which reduce inflammation, support healthy bones, 
and help to protect your joints from damage.

Sesame seeds are very low in fat, but a little goes a long way. You can add sesame 
seeds to your oatmeal, smoothies, top of your salad, and just about anywhere you want 
a little crunch. Try to have ¼ cup of these seeds a day for the maximum benefits.

13. Tofu

The last superfood on this list is tofu. This is a good option if you are on a vegetarian or 
vegan diet, providing calcium even without any dairy products. You can get 800 
milligrams of tofu in just ½ cup of it. Tofu might look weird, but it picks up anything you 
flavor it with, so it is really easy to add to your different meals.
