A wise man (Ben Franklin) once said that an ounce of prevention is worth a pound of cure, and we agree. Your diet goes a long way in helping you keep your joints healthy and strong. In particular, anti-inflammatory diets go a long way in ensuring that your joints are in top-notch shape. However, before we dive in, we would like to advise that these foods do not work instantly, so consistency is key. So here are some of the foods you can eat to help keep that pep in your step.

10 Delicious Foods That Fight Joint Pain & Inflammation


Several studies have shown that fresh cherries are a great way to control inflammation. The fruits get their red color from natural plant chemicals called anthocyanins that play a crucial role in controlling inflation. So next time you go grocery shopping, grab yourself a nice portion of these delicious fruits.

Red peppers

Red peppers are a nice way to add color to any dish, but the benefits do not stop there; red peppers have wonderful anti-inflammatory properties that help control joint pain and swelling. In addition, they contain vitamin C, which helps your body make collagen, a crucial part of your tendons and ligaments. You can also try oranges, tomatoes and pineapples.

Canned salmon

When you think of stronger bones, salmon is not the first thing that comes to mind, but it is one of the best ways to ensure you have the strongest joints on the block. Canned salmon contains calcium, Vitamin D and omega-three that work together to promote the best bone health. These compounds also reduce inflation. Of course, you could also try oily fish like sardines and trout.


Whole grains like oatmeal are linked to lower inflammation and better overall health. Scientists recommend combining oatmeal with different fruits to reap the full benefits. You could also try quinoa seeds, brown rice, and barley. In addition, it would help if you avoid refined grains and simple carbohydrates like biscuits and white flour, which negatively affect your bone health.


Turmeric is used as a spice in many Indian dishes. It contains a high percentage of a chemical called Curcumin. One study, in particular, found that this chemical works just as well as ibuprofen at easing any pain caused by inflation in the body. If you are not used to using Turmeric, you can use curry powder instead and get similar effects. You can also try cinnamon and ginger.


When patients ask what to eat for healthy joints, walnuts come as a surprise because the food is mostly a good source of protein. Most people do not know that walnuts contain several nutrients that are great at fighting inflammation, including omega-three fatty acids. However, these nuts are very high in calories, so limit yourself to a handful a day. If you are allergic to nuts, you should not eat these, but you can try canola oil and flaxseed if you can tolerate them.


Kale and any other dark-leafed vegetables are a great way to keep your bones healthy, mostly because of the antioxidants, beta carotene, and vitamin C content. In addition, some of these vegetables, including collard greens and kale, are an excellent source of calcium which we all know keeps bones strong and healthy. You could also try broccoli, bok-choy, and collard greens.

Olive oil

It’s time to toss out your vegetable oil, sunflower oil, and peanut oil because they cause inflation. Instead, opt for a few spoons of extra virgin oil that is less processed. Olive oil is one of the few healthy fats that are also a perfect source of omega 3. While we’re on this topic, you might also want to try some lentils and beans because they are high in fiber, anthocyanin, and proteins, all of which contribute to reduced inflation.

Bone broth

If there ever were a list of the top 10 extremely delicious foods that fight joint pain and inflammation, then bone broth would be a top contender. Both delicious and healthy bone broth contains Glucosamine, chondroitin and amino acids, and calcium, all of which have been proven to promote healthy joints. In addition, the gelatin-like soup that comes from boiling bones contains properties that are very similar to collagen. You can make bone broth as a soup, or you can use it to make another dish. Most scientists agree that the benefits of a good bowl of bone broth taken regularly cannot be underestimated.

Dark chocolate

We saved the best for almost last. Chocolate, specifically dark chocolate, has anti-inflammatory properties. The main ingredient in dark chocolate is cocoa, scientifically proven to combat genetic predispositions to insulin resistance and inflammation. The higher the percentage of cocoa in the chocolate, the better the anti-inflammatory effects. Since chocolate can be high in sugar, remember to enjoy it in moderation.

Garlic and root vegetables

Garlic, onions, and ginger have anti-inflammatory properties that are quite effective on joint pain and inflation. In addition, adding a few pieces of these onions and root vegetables to your meal adds flavor and aroma and the benefits of strong bones.


When eaten in the right portions, these foods will ensure that you have the best joint health and avoid joint problems, bringing a lot of aches and pains. We do like to mention that you would need to stay away from harmful foods that harm your joints in addition to eating these foods. Foods that aid in getting any person overweight should be avoided as this puts a strain on joints making them more susceptible to issues in the long run.

Junk food is a definite no-no. In addition, make sure to visit your doctor regularly for checkups, so you stay ahead of any bone issues; after all, a stitch in time saves nine. Finally, always remember eating right is a lifestyle, and you have to eat right to maintain healthy joints.