Eating nutritious foods and maintaining a healthy weight is not only good for your heart — a balanced diet also helps support other tissues, like your joints and bones.
“A variety of vitamins and minerals are important to the biological functions of the human body,” says Steven Rothman, MD, DO, FAAOS, FAAO, an orthopedic surgeon at Hackensack University Medical Center. “This includes our joints and bones.”
Certain nutrients can help reduce your risk of osteoarthritis and osteoporosis, and a healthy diet may help you stay more flexible as you age.
“Osteoarthritis, which affects the joints, is the leading cause of disability in the United States,” says Dr. Rothman. “When bones are weakened by osteoporosis, the risk of fragility fractures — fractures of the hip or spine — increases.”
A healthy diet can help you maintain a healthy weight and has a positive effect on your joints.
“Extra weight puts more wear and tear on your joints,” says Dr. Rothman. “I tell my patients that every pound of weight they lose puts five to six pounds of strain on their knees and hips.”
Healthy foods for strong joints and bones
It is packed with vitamins and minerals, as well as protein and fat to help support your joints and bones.
Protein is a key building block for bone and joint health.
“Our bones, joints, and cartilage are all made of collagen, and we need good sources of protein to maintain healthy joints and bones,” says Dr. Rothman. “Fish and lean poultry are good sources of protein.”
To add other nutrients to your diet, try eating foods like:
- salmon. This protein-rich fish is high in omega-3 fatty acids, which are healthy fats. Both protein and omega-3 are good for your joints.
“The biggest benefit of omega-3s for joints is their potential anti-inflammatory effects,” says Dr. Rothman.
- Walnuts, flaxseed. Fish is well known as a good source of omega-3, which can also be obtained by vegetarians and vegans through nuts and seeds.
- Broccoli, peppers. These vegetables are a great source of vitamin C, which is good for your joints. (When thinking of vitamin C, think of fruits other than citrus fruits, too.)
“You need vitamin C to make collagen in your body,” says Dr. Rothman. “Your bones, joints, and the cartilage that covers your joints are made of collagen.”
- Yogurt, milk. Dairy is pretty much synonymous with “rich in calcium.” It’s also fortified with Vitamin D, which is great for strengthening bones.
“Calcium is essential for strong bones, and vitamin D is essential for the body’s absorption of calcium,” says Dr. Rothman. “Not getting enough calcium and vitamin D can lead to osteoporosis.”
- Spinach, kale. You might be surprised to learn that the produce section is packed with calcium-rich foods, so you can protect your bones while enjoying your salad.
“Go to the supermarket and look for green leafy vegetables – they’ve got calcium in them,” says Dr. Rothman. “Calcium isn’t a naturally occurring nutrient, so you have to get it from food.”
- Brown rice, oats. Although these whole grains are carbohydrates, they are also a good source of protein. Plus, they contain calcium and magnesium, which are good for your bones.
“Magnesium helps your body use calcium and vitamin D,” says Dr. Rothman. “When you get magnesium, your bones get stronger.”
- Black beans, chickpeas. Beans are a good source of protein and are also rich in calcium and magnesium.
How to prepare foods that support healthy joints and bones
What’s the best way to get the most nutrients from your food? Eat raw foods when possible or prepare them in a heart-healthy way.
“Bake or grill your foods instead of breading and frying them,” says Dr. Rothman. “Whether you’re baking or grilling, the key is to avoid excess salt and oil.”
Consult your doctor before making any drastic changes to your diet.
Next steps and resources:
Our source: Steven Rothman, DO
To schedule an appointment with Dr. Rothman or a doctor near you, call 800-822-8905 or visit our website
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