As we age, joints begin to lose their flexibility and endurance, making it essential to maintain their health to avoid pain and difficulty moving. Nutrition experts emphasize that diet plays a crucial role in maintaining joint strength and flexibility, as certain foods can help reduce inflammation and promote the health of cartilage and bones, according to prevention website.

Experts confirm that a balanced, anti-inflammatory diet is fundamental to keeping joints strong and healthy, especially with advancing age.

Proper Nutrition is the Foundation of Strong Joints

Nutritionist Vicky Konig stated that a diet that promotes joint health is an anti-inflammatory one, relying on foods rich in antioxidants and nutrients that reduce inflammation inside the body.

She added that chronic inflammation is one of the main causes behind joint deterioration and diseases such as osteoarthritis.

Experts also stressed the importance of maintaining a healthy weight suitable for height, explaining that excess weight puts additional pressure on joints, increasing the risk of inflammation and pain.

Doctors recommend including leafy vegetables, especially kale, in the diet, as it contains vitamin K essential for cartilage and bone health and helps limit the progression of osteoporosis.

Adding olive oil to kale increases its health benefits and enhances the body’s absorption of nutrients.

Olive oil is one of the strongest natural anti-inflammatory agents, and studies indicate that polyphenols in extra virgin olive oil inhibit the activity of the “COX” enzyme, the same enzyme targeted by ibuprofen to relieve pain. Therefore, including olive oil in the daily diet helps reduce joint pain and improve flexibility, especially in autoimmune diseases such as rheumatoid arthritis and lupus.

Citrus fruits, especially oranges, are rich sources of vitamin C, necessary for collagen formation, the protein responsible for the elasticity of ligaments and tendons.

Regular consumption of oranges strengthens joints and maintains their flexibility over time.

Fava beans are rich in antioxidants and phytochemicals that help reduce inflammation in the body.

They also contain a high amount of plant protein that contributes to repairing joint and cartilage tissues, making regular consumption an effective way to support joint and muscle health.

Omega-3 fatty acids found in salmon reduce the production of inflammatory compounds such as cytokines and eicosanoids.

A study published in the Journal of Orthopaedic Surgery and Research showed that regular intake of omega-3 fatty acids alleviates osteoarthritis pain and improves overall joint function. Other beneficial fatty fish include mackerel, sardines, and anchovies.

For those who do not prefer kale, spinach is an excellent alternative as it is rich in vitamin K, magnesium, and calcium, important elements for maintaining bone strength and joint stability.

A study published in the journal Nutrients found that daily consumption of blueberries reduces pain and stiffness and improves mobility in osteoarthritis patients, attributed to its richness in polyphenols, flavonoids, and anthocyanins that reduce pain-causing inflammation.

Turmeric is one of the strongest natural anti-inflammatory agents due to its active compound curcumin. Research shows turmeric can help relieve knee inflammation pain and improve joint flexibility. It can be easily added to daily foods as a beneficial and tasty spice.

Lentils, like beans, contain phytochemicals that reduce inflammation and promote joint health. They are also rich in fiber, which supports digestive health and regulates immune function, reducing the chances of chronic inflammation.

Strawberries are rich in polyphenols and antioxidants, helping reduce stress and inflammation in the joints.

They also contain high amounts of vitamin C, which boosts collagen production.

Research indicates that whole grains such as quinoa reduce levels of inflammatory markers in the body, helping maintain joint health and pain-free movement.

Nutrition experts warn against excessive consumption of foods that promote inflammation in the body, such as sugar, ultra-processed foods, and foods high in salt, saturated, and trans fats.

Experts confirm that these types of foods contribute to joint deterioration and increased pain, so moderation is the best approach, with consultation from a nutrition specialist before making any major dietary changes.