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Have you ever heard of the phrase “you are what you eat.” This famous quote reminds people to always be mindful of what they put in their bodies.  Over time most people will have some type of joint pain.  A person’s diet is paramount when you are trying to protect your joint health and body overall.  Although arthirtis and joint damage is not reversible, there are things that one can do to help prevent further damage by incorporating certain foods into your well-balanced eating habits to keep your hips, knees, and other key joints in good shape. Below are a few examples. 

Bright Colored Fruits and Vegetables

Brightly colored fruits, like blueberries, cherries, blackberries, and pomegranates, aren’t just delicious—they have also been linked to reducing inflammation and even assisting with gout. Not a fan of fruits? Try ginger instead. This root product has similar properties and has even been considered as a future stand-in for over-the-counter pain medications. If you have joints that flare up, incorporating these into your breakfast, lunch, or dinner might prove beneficial.


Collagen is one of the main building blocks for tissues throughout your body.  It is found between our joints and serves as a cushion to help things work smoothly. Over time this collagen can wear away and dehydrate eventually leading to bone on bone friction and the pain and stiffness that come along with arthritis.  Vitamin C is linked to collagen production, so adding it into your meal times can help amp up production. To get this essential ingredient, look for foods that are rich in it, like red peppers, citrus fruits, tomatoes, and pineapple. You can even try them juiced to switch up how you get your servings.

Calcium and Vitamin D

Calcium and vitamin D are the key factors in maintaining strength in your bones, including the ones connected by joints. Every one knows that dairy products have Calcium and Vitamin D, but did you know salmon and other oily fish have a similar make up? You can also buy products that are fortified with these ingredients to get an extra boost.

If time is a limiting factor in cooking or buying fresh products then supplements, including vitamins, can be an option instead. Talk with your hand surgeon or orthopedic surgeon about what might be best for you and your current needs, then stop into a store to chat with an expert employee.  Invest in yourself and you won’t regret it!

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About Author

Jonathan Oheb

Jonathan Oheb, MD, is a board-certified orthopedic surgeon with extensive training and years of experience in hand and upper extremity surgery, as well as general orthopaedics and orthopaedic trauma. Contact Dr.Oheb

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