8 Effective Nutrients from Food for Healthy Bones and Joints

Contributed by: Anjali Sharma


Did you know that, in India, the prevalence of arthritis is higher than other well-known diseases, including diabetes, AIDS and cancer, which affect more than 180 million people?

It clarifies the seriousness of the situation and provides ample justification to take care of our physical well-being.

According to researchers, people who are sick or have disabilities are more susceptible to this condition.

So, how can you prevent a serious joint problem in the future? Here, we will highlight several essential nutrients to promote joint health.

Doctors also recommend that patients eat a variety of colorful vegetables, fruits, whole grains, legumes, healthy fats, low-fat dairy products, and healthy proteins to get their nutrients from their diet.

Omega-3 fatty acids

It is well recognized that omega-3 fatty acids can reduce inflammation. They are more beneficial for heart health.

The secret to pain control and regaining function is reducing inflammation. People with rheumatoid arthritis, an inflammatory condition that causes swelling in the joints, may find omega-3s very beneficial.

Flaxseeds, walnuts, edamame and fatty fish including salmon, tuna, sardines, mackerel and herring are good sources.


Calcium is very important for strong and healthy bones. It also helps in blood circulation and muscle control. We need to get calcium from our diet because our bodies cannot make it naturally.

Our body starts removing calcium from bones when we don’t get enough of it. This weakening of the bones can eventually lead to osteoporosis.

Although non-dairy foods also contain calcium, dairy products are the main source for most people.

Dairy foods like milk, cheese, and yogurt are good sources, along with fortified cereals, dark greens like edamame, spinach, and kale, and fortified soy or almond milk.

Vitamin D

Vitamin D along with calcium is essential for your body to properly absorb calcium from food. Sunlight exposure helps our bodies make vitamin D, but it also exposes our bodies to too much UV radiation, which can cause skin cancer.

This is why vitamin D-rich foods or supplements are recommended.

You can find it in fortified milk, fortified orange juice, egg yolks, fortified cereals and fatty fish such as salmon, tuna, sardines, mackerel and herring.

Vitamin C

Vitamin C helps maintain healthy joints and reduce the incidence of inflammatory arthritis.

Getting the dose right — not too high or too low — is key. 75 mg of vitamin C for women and 90 mg for men should be consumed daily.

Oranges, grapefruit, limes, strawberries, mangoes, pineapples and bell peppers are some rich sources of vitamin C.


Antioxidants called polyphenols can reduce joint inflammation and reduce cartilage loss. For rheumatoid arthritis patients who must take immunosuppressive drugs, polyphenols can strengthen bones and help the body’s ability to fight infection.

Tea (green, black, oolong, and white), especially matcha (powdered green tea leaves), which has a high concentration of polyphenols, is the best source of polyphenols.


According to research, sulforaphane can inhibit enzymes responsible for destroying joint cartilage and reduce inflammation.

Patients with osteoarthritis may find both of these ingredients quite beneficial.

It is found in cruciferous vegetables including broccoli, kale, cabbage, cauliflower and Brussels sprouts.


Red and purple fruits contain antioxidants called anthocyanins. In addition to giving fruits their color, anthocyanins may also help reduce levels of C-reactive protein, a sign of inflammation.

Cherries, strawberries, raspberries, blueberries, and blackberries are examples of red and purple fruits that contain them.

Last thought

It is clear that the level and symptoms of bone and joint pain can be greatly influenced by nutrition.

Fortunately, a wide range of foods contain powerful ingredients that can relieve inflammation and arthritis and improve general health.

A balanced diet that includes plenty of fruit, some fatty fish, and healthy fats can help reduce symptoms of certain arthritis or joint problems, along with traditional therapies.

Most importantly, keep track of your daily calcium and vitamin D intake If you think you are not getting enough, consult your doctor or nutritionist

Moreover, you should get frequent diabetes screening. This health checkup can provide you with a comprehensive insight into your condition and overall health, allowing you to take the necessary precautions to stay on top of your health.

Get tested for diabetes today

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