Nutrition for Joint Health Cheatsheet

Why Nutrition is Important for Joint Health

• Supports cartilage repair and maintenance
• Reduces joint inflammation and pain
• Maintains mobility and flexibility

Key Nutrients for Joint Health

• 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

Foods to Include

• 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

Foods to Limit or Avoid

• Processed and fried foods
• Excess sugar and refined carbs
• Excessive alcohol
• High sodium processed foods

Lifestyle Tips for Joint Health

• Maintain a healthy weight to reduce joint stress
• Engage in low-impact exercises like swimming or cycling
• Stay hydrated
• Avoid smoking