10 Foods That Protect Your Joints (and 3 That Worsen Arthritis)

Joint health isn't only about surgery and supplements — it's about daily food choices that fight inflammation.

Eat more of these

• Fatty fish (salmon, mackerel) for omega-3s
• Leafy greens and colourful vegetables
• Nuts, seeds and olive oil
• Turmeric and ginger with black pepper
• Vitamin C-rich fruits for collagen support

Cut back on

• Refined sugars and sweetened drinks
• Heavily processed foods and trans fats
• Excess alcohol and smoking (yes, smoking affects joints too)

Combine good nutrition with low-impact movement — swimming and cycling are excellent. If joint pain persists beyond two weeks, see an orthopedic specialist rather than self-medicating.