7 Foods That Support Bone and Joint Health

Bones begin losing density and strength after the age of 50. Fortunately, you can address this issue by engaging in daily moderate-intensity exercise, getting regular sunlight exposure to obtain vitamin D, and eating certain foods for strong bones and joints. Foods that are high in calcium, potassium, and vitamin D are particularly beneficial for strong bones and joints, so knowing about them can help you manage your bone health effectively.

Dried Figs

This fruit contains loads of calcium and potassium, two nutrients that make your bones strong and prevent them from going porous. A unique quality of dried figs is that they contain both phytochemicals, which are nourishing plant-based nutrients, and antioxidants, which are chemicals that prevent cell damage. These sweet snacks are great accompaniments to other foods. You can cut figs into chunks before combining them with other dried fruits and nuts to make your own trail mix. The best part about dried figs is that you can store them at room temperature in an airtight container for up to 12 months.

Pomegranates

For multiple reasons, pomegranate ranks among the best foods when it comes to bone and joint health. This fruit has anti-inflammatory and antioxidant properties. For that reason, consuming pomegranates helps you improve bone density and reduce the chances of residual erosion from your bones.

The anti-inflammatory compounds of pomegranate also help reduce conditions like arthritis. Additionally, its powerful antioxidants help you combat oxidative stress, one of the main contributors to bone tissue breakdown. Like dried figs, pomegranates are great as both a standalone snack and as an accompaniment to other foods like salads or rice dishes.

Sardines

For adults, the recommended daily intake (RDI) of calcium, as per orthopedic professionals, is around 1500 mg to help maintain strong bones and joints. Eating canned fish like salmon, sardines, and mackerel can help you meet your daily calcium goals. These fish are packed to the gills with calcium and vitamin D, thanks to their edible bones. A can of sardines provides you with around 35% of the RDI, while 3 ounces of canned salmon is loaded with about 21% of the RDI.

Like other kinds of canned fish, sardines also come with adequate amounts of omega-3 fatty acids that keep your heart active and functional, besides fortifying your bones and joints.

Soybeans

If you dislike fish but still need the inflammation-reducing benefits of canned sardines, salmon, mackerel, and similar foods, then foods rich in soy can be a good substitute. Soybeans, such as edamame or tofu, are loaded with antioxidants that inhibit inflammation in your bones. Because of this quality, soybeans are considered among the best foods for arthritis prevention in seniors.

Like canned fish, soybeans are also nourishing for your heart and overall circulatory system. These foods contain extremely low amounts of fat and high reserves of fiber to help smooth your motions. All in all, soybeans are just all-around good-for-you foods.

Collard Greens

Like canned fish and other foods listed here, collard greens are rich in calcium. A single cup of collard greens can supply nearly 25% of your daily requirement of calcium.

Green vegetables are wholesome foods, as they are packed with nutrients like calcium, vitamin K, and magnesium. These nutrients make them ideal for joint pain relief, as they strengthen joints and bones. Vitamin K, especially, is vital for bone strength and joint health because of its unique list of antioxidants that reduce inflammation.

Collard greens can be a part of your salads or used in delectable vegetable curries and a host of other dishes.

Almonds

Not only do almonds provide calcium, the building blocks of bones, teeth, and key components of your vertebrae, but they are also rich in phosphorus, the second most abundant mineral in the body. Phosphorus is fundamental for the formation of your bones.

Almonds have a reputation for being a kind of “super nut,” as they bolster your energy levels while also keeping your bones and teeth fortified. Phosphorus, the other key element in almonds, helps you maintain your nerve cells and brain function.

Almonds are versatile and can be used in savory and sweet recipes. You can pack a dozen almonds into a small bag to take along as an on-the-go snack. Alternatively, you can also sprinkle chopped almonds on salads to add flavor and crunch.

Garlic

Foods from the allium family, including onions, leeks, and garlic, help fortify your bones and teeth. Studies have shown that consuming these foods reduces the risk of osteoarthritis. Many research studies have found that the compound diallyl disulfide found in garlic possibly limits cartilage-damaging enzymes in human cells to strengthen your joints.

Other than these, a range of other foods also actively contribute to the overall strength, density, and functionality of your bones and joints. These super foods include cottage cheese, oranges, and blueberries.