Skip to content
Home » 8 Superfoods to Reduce Joint Pain and Improve Bone Health

8 Superfoods to Reduce Joint Pain and Improve Bone Health

Reduce Joint Pain and Improve Bone Health

Older adults want to live happy, fun-filled, and fulfilling lives – one where they can be free to engage in whatever activities that please them. However, what if joint pain threaten to cripple this cheerful dream? Pretty unfair, right? 

Joint pain, also known as arthritis, are not pleasant. Keep your loved ones away from this condition by learning how to improve their overall bone health. Knowing the right foods to add to their diet is a good first step. 

As we all know, food contains essential minerals and nutrients, some of which the body cannot synthesize on its own. As a result, the body must obtain these nutrients from our food. 

8 Superfoods to Reduce Joint Pain and Improve Bone Health

However, when the body is not well-fed, it becomes ill. Calcium deficiency, for example, has been linked to health conditions such as arthritis and the aforementioned joint pain. 

Seasons Retirement, a reputed retirement community in Canada, prioritizes its residents’ bone health and has come up with this post to give you pointers on how to prevent arthritis. According to their individual needs, their professional chefs work to provide healthy meals for older adults to ensure that their bones stay in great shape. Now, in this article, we’ll be talking about foods that help joint pain and enhance bone health in older adults, and they include:

Fatty Fish

Fatty fish, also called oily fish, are a great source of good omega-3 fatty acids. 

Omega-3 fatty acids are polyunsaturated fatty acids essential for the body’s proper functioning. Here’s what you should know – these fats have anti-inflammatory properties that are beneficial to overall health.

Considering that fatty fish contains anti-inflammatory omega-3 fatty acids, older adults suffering from osteoarthritis are advised to add this meal to their diet. These fatty acids reduce inflammatory proteins in the body and pain in the joints. 

Mackerel, sardine, salmon, and fresh tuna are examples of oily fish that are good for bone health. Alternatively, older adults who don’t enjoy eating fish can still supply omega-3 fats to their bodies by taking fish oil supplements. 


Like oils in fatty fish, oils from some other natural sources have anti-inflammatory properties. 

Extra virgin olive oil, for instance, contains a high percentage of oleocanthal which helps to alleviate pain in the joint. Furthermore, oleocanthal is a natural organic compound that shares similar properties with Nonsteroidal Anti-Inflammatory Drugs (NSAIDs).

Avocado oil and safflower oils are also excellent foods good for joints

Cruciferous Vegetables

These are not your regular vegetables, so you might want to consider them when creating a diet for your older loved ones. 

Due to their high fibre, vitamin, and antioxidant content, Cruciferous vegetables are unsurprisingly one of the foods that help alleviate joint pain. Broccoli, Kale, and Brussel sprouts are typical examples of the highly-nutritious vegetable.

The cruciferous vegetables contain nutrients that are essential for bone health. Broccoli, for example, has been discovered to contain a specific Sulforaphane compound that is thought to slow the progression of osteoarthritis. Furthermore, these leafy greens are particularly rich in vitamin D, which is known to be an essential component in the body’s calcium absorption process – an integral part of bone formation and maintenance.


As inferred earlier, vitamin D and calcium are two of the most important nutrients in bone health, as they help improve bone strength and alleviate pain in joints. That said, dairy foods are a good source of vitamin D and calcium, and they make a fantastic addition to the list of foods that help joint pain.

Cheese, milk, and yogurt are examples of dairy food for joint pain. These dairy foods have high protein content that enhances muscle build. Meanwhile, there is no need to be scared of putting on extra pounds, as these foods are not linked to weight gain. 

Spices and Herbs

Apart from adding a twinge of flavour and zest to your meals, spices and herbs may also bear health benefits. 

Famous for their anti-inflammatory properties, these tantalizing foods are particularly beneficial to older people with osteoarthritis to ease the discomfort that they may feel in their joints.

These healthy spices and herbs include turmeric, ginger, devil’s claw, etc. You can help your loved ones get creative in using this kind of food for joint pain. Instead of the repetitive, boring use of ginger and turmeric in their solid meals, they can be added as seasonings to a cup of coffee or smoothie. Alternatively, ginger can be consumed in the form of ginger tea.

Green Tea

Speaking of tea, there is the famous green tea. It is a popular beverage, mostly consumed amongst older people. The food drink is highly nutritious and is famed for its numerous health benefits. Above all, especially in this context, green tea helps to induce a therapeutic response to arthritis-related problems.

Green tea contains many polyphenolic compounds that reduce inflammation in the body, especially in the joints. Additionally, these organic compounds help slow down the rate at which joint cartilages wear off. 

Nuts and Seeds

Nuts and Seeds are also essential food for knee strengthening and overall bone health. They are known to be an excellent source of omega-3 fatty acids, calcium, magnesium, fibre, and so on, and these nutrients help reduce inflammation in joints and connective tissue. 

Walnuts are an excellent example of nuts rich in nutrients that help treat inflammation in the joints. In fact, results from several scientific studies show that the consumption of walnuts reduces the occurrence and effect of inflammation in joints.

Other nuts and seeds that help alleviate joint pain and improve bone health include chia seeds, almonds, and pine nuts. 


Berries contain antioxidants, which are substances that protect the body tissues, including bones, from damage by free radicals. Also, berries contain large amounts of vitamins and minerals, like rutin and quercetin, that reduce inflammation in the body. 

Here, blueberries are worthy of a special mention due to their high level of anthocyanin. Anthocyanin is a powerful flavonoid that helps you inhibit inflammatory responses in the body.  Truly, when it comes to healthful berries, there is a wide variety of options to consider. That said, strawberries and blackberries are a few of the popular choices that your older ones might like.

Final Words

Food is a necessity of life, as it provides us with the energy and strength we need to carry out our daily activities.

They provide treatment for our health problems, such as joint pain, weak bones, and so on. So, make sure to eat well, taking a cue from the information provided in this article. 

Inflammation and damage to the bones, joints, and connective tissue can be slowed down or even prevented by encouraging your loved ones to incorporate the aforementioned foods that help joint pain in their diet.