Foods for Joint, Muscle, and Bone Health

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As you know by now, what you eat can really affect your health, and this includes the health of your joints, bones, and muscles. Here are some foods you can indulge in for some extra support for these vital parts of your anatomy and to prevent painful joints and muscles – as well as some foods to stay away from.

Fruits and veggies

You should always try to fit as many fruits and veggies as possible into your day. For healthy bones and joints, focus on kale, red peppers, and cherries. 


Fish such as tuna, salmon, sardines, trout, and halibut all have omega-3 fatty acids, which help to prevent joint inflammation. Canned salmon with bones also contains a lot of calcium and vitamin D, which are good for bones. 


Omega-3s can also be found in walnuts, almonds, and pine nuts. 

Beans and lentils

Black beans, chickpeas, and pinto beans reduce inflammation as well as having many other benefits. Beans and lentils are full of minerals, fiber, and protein. They also have antioxidant and anti-inflammatory properties to help reduce joint inflammation. 

Root vegetables

Turmeric, garlic, onions, and ginger can help if you suffer from arthritis or other joint problems. 

Dark chocolate

There is good news for those of you who don’t like fish and kale. Dark chocolate also has anti-inflammatory properties. The more cocoa there is, the better – try chocolate that is at least 70% cocoa for maximum effect. 

Foods to avoid

The above list gives you a great variety of foods to choose from for good joint and bone health. However, there are some foods you should avoid because they can increase joint and muscle pain and inflammation: sugar, omega-6 fatty acids (found in peanut, corn, and vegetable oil), saturated fats, foods that have gluten, and excessive alcohol. 

Luckily, you have many foods to choose from for good orthopedic health! Of course, besides eating right, it is important to exercise and take care of yourself in other ways. If you do find yourself with aching joints or even worse, contact Sports, Occupational and Knee Surgery in San Antonio, TX. Call (210) 696-9000 today!

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