10 foods that support bones and joints: What to eat and what to avoid?

21.02.23 226

Osteoarthritis is a form of chronic joint disease in which the patient continuously feels deep pain in the movable joint areas such as the spine, wrists, ankles, knees,… When the disease progresses, there may be severe pain. can cause arthritis, joint effusion causes swelling and deformity of the joints.

The cause of the disease is due to the cartilage that cushions the two ends of the bones degenerating, thinning or gradually disappearing, causing the bones to rub against each other, causing pain and reduced mobility.

So what are the best bone-supporting foods? What should and shouldn’t patients eat? Let’s Solife.blog through the following article.

Foods that are good for bones

1. Fish are rich in healthy fats

Marine fish such as mackerel, salmon, tuna,…. always contain a good amount of natural fatty acids that are beneficial to the body. Many studies have shown that omega-3s in fish reduce inflammation. This result is explained by the mechanism that omega-3 has reduced the effect of the immune system.

In addition to reducing inflammation, fatty acids from fish are also known to be good for bones and joints. Therefore, patients with degenerative joint disease are often encouraged to eat fish 3-4 times a week as a food to support bones and joints.

Food good for joints

Fatty fish

2. Garlic

Garlic is one of the most common spices in our Asian kitchens. In addition to acting as a seasoning ingredient, garlic has been shown to have a fairly abundant amount of natural antibiotics.

As mentioned in the previous section, during the course of the disease, the joints begin to swell and are very susceptible to infection if the patient does not take good care of them. The addition of garlic to the daily meal as a natural medicine, helps the body absorb an additional source of antibiotics and fight the risk of infection.

3. Ginger

A study has proven that in ginger there are natural compounds that inhibit the body’s inflammatory compounds. All forms and ways of consuming ginger such as fresh, marinated or powdered ginger have positive results in anti-inflammatory and pain relief of patients.

4. Broccoli

In addition to ginger, broccoli is a food with similar anti-inflammatory effects. This activity can be explained by the abundant sulforaphane content in broccoli. This compound has been studied and proven to have outstanding effects in inhibiting the development of degenerative joint disease.

In addition, the amount of vitamins including vitamin K and vitamin C in broccoli will also support your bones, help restore and improve the condition of osteoarthritis.

5. Walnuts

In addition to fish, fruits like walnuts are also quite famous for their natural fatty acids that are good for the body. They have been shown to greatly improve patients with osteoarthritis.

In addition, walnuts also contain a good amount of alpha-linolenic acid that helps strengthen the immune system and fight inflammation.

6. Berries

Berries such as strawberries, blueberries or raspberries have long been shown to contain superior levels of vitamins and antioxidants. In addition, regular weekly use of berries also works to prevent arthritis..

Foods that support bones and joints should be added

Berries contain many nutrients

7. Spinach

In the green vegetable segment, in addition to broccoli, we cannot help but mention spinach. Because many studies have shown that the kaempferol compound in spinach helps reduce inflammation of the joints. Therefore, this type of bone-supporting food should be fully supplemented in the daily diet of osteoarthritis patients, especially in the early stages.

8. Grapes, food good for knee joints

Grapes have been proven by experts to prevent inflammatory cells from spreading in the body In particular, the proanthocyanidin compound in grapes, under the effect of antioxidant, immune support, improving joint flexibility, is always recommended by doctors that patients with bone and joint diseases should eat grapes 3- 4 times/week.

9. Olive oil

In addition to adding fatty acids from fish and nuts, olive oil also contains an extremely good amount of fatty acids for the body, especially for bone and joint diseases.

Many studies have even demonstrated that the anti-inflammatory activity in olive oil is superior to the fatty acids in fish and seeds. Therefore, it is impossible not to use olive oil in the daily meals of patients with osteoarthritis.

10. Cherry juice

A wide range of benefits of cherry juice for the body, especially for bone and joint diseases are as follows:

  • Helps with recovery after exercise
  • Antioxidants in cherries can reduce inflammatory effects
  • Flavonoids from cherries help boost the immune system

Foods that you should not eat when suffering from joint pain

1. High-sugar foods

Sugar, in all its forms, is always the “companion” of inflammation. Sugar can stimulate the release of cytokines and make your inflammation a lot worse. Moreover, carbohydrates easily cause weight gain and make osteoarthritis patients more difficult to move and painful.

Therefore, it is necessary to pay attention to the balance of daily sugar consumption and should set the limit to the lowest level. Note that although the above fruits and fruit juices have positive effects on osteoarthritis, the habit of consuming fruit juices with sugar sometimes leaves many side effects. unexpected.

Foods not to eat when you have joint pain

Cakes with a lot of sugar

2. Foods high in salt

The absorption of sodium in salt at high concentrations will cause cell aging and delay the restoration of joint cartilage.

At the same time, the absorption of a lot of sodium can interfere with the absorption of calcium, so bone and joint patients are always recommended to limit salty foods.

3. Processed red meat

Beef, lamb, and other red meats are popular, though, due to their delicious taste and high nutrient content. However, red meat is the enemy of patients with osteoarthritis or gout.

4. Gluten-containing foods

Gluten-rich foods such as wheat, barley, oats will disrupt the immune system’s auto immune system. In addition, consuming too much gluten can cause uncontrolled overweight.

5. Canned food

Canned food always has many health risks. Because they are always processed with high levels of salt, preservatives, flavor enhancers and sulfites. These substances will accelerate the process of inflammation and joint degeneration.

Canned food

Canned food

6. Wine and beer

Alcoholic beverages cause overload through the liver, kidneys and digestive system. The consumption of alcoholic beverages will only accelerate the process of dehydration, lack of sleep and aging of the body.


Above is a list of a few foods that support bones and joints that have been recommended by many doctors and experts. Solife hopes that through the above article, you have gained more knowledge in improving the quality of meals to improve osteoarthritis. Hope the above information has helped you to choose what is the best joint support food for your condition.

Trần Hoàng Uyên (Senior Manager Pharmaceutical company) là chuyên gia cấp cao với nhiều năm kinh nghiệm trong lĩnh vực dược phẩm. Tốt nghiệp cử nhân chuyên ngành Quản lý dược I tại Trường Đại học Y dược TP. Hồ Chí Minh và hiện đang công tác tại công ty dược phẩm. Với hơn 10 năm kinh nghiệm làm việc trong ngành dược, chị Hoàng Uyên là chuyên gia cộng tác tham vấn y khoa cho danh mục blog cũng như các nội dung liên quan trên Solife. (Tran Hoang Uyen (Senior Manager Pharmaceutical company) is a senior specialist with many years of experience in the Pharmaceutical field. She graduated Bachelor of Pharmacy Management I at the University of Medicine and Pharmacy at Ho Chi Minh City and is currently working for a pharmaceutical company. With more than 10 years of experience working in the pharmaceutical industry, Ms. Hoang Uyen is a medical consultant collaborator for content on Solife's website.)