NutritionNutrition for Joint Health Cheatsheet
Quick reference guide on nutrition strategies to support joint health, reduce inflammation, and maintain mobility with key foods and nutrients.
- Omega-3 Fatty Acids: Anti-inflammatory properties; found in fatty fish, flaxseeds, walnuts
- Vitamin C: Essential for collagen production; found in citrus fruits, strawberries, bell peppers
- Vitamin D: Supports bone and joint function; from sunlight and fortified foods
- Calcium: Strengthens bones; found in dairy, leafy greens, fortified plant milks
- Antioxidants: Protect joints from oxidative damage; found in berries, nuts, green tea
- Glucosamine & Chondroitin: Supplements that may support cartilage health
- Fatty fish (salmon, mackerel)
- Colorful fruits and vegetables (berries, oranges, spinach)
- Nuts and seeds (chia, walnuts, flaxseed)
- Whole grains
- Low-fat dairy or fortified alternatives
- Processed and fried foods
- Excess sugar and refined carbs
- Excessive alcohol
- High sodium processed foods
- Maintain a healthy weight to reduce joint stress
- Engage in low-impact exercises like swimming or cycling
- Stay hydrated
- Avoid smoking
