Maintaining healthy joints is essential for our mobility, flexibility and overall quality of life. While there are many factors that contribute to joint health, nutrition is one of the most important tools we can use to help keep our joints healthy.

From adding certain food types into your diet to keeping yourself hydrated each day, here are some of our favorite simple tips on using your diet to support healthy joints.

1. Focus on anti-inflammatory foods

Inflammation can contribute to joint pain and wear and tear on our joints. Foods that are high in antioxidants and anti-inflammatory compounds can help reduce inflammation in our bodies and support our overall joint health. Examples of foods with natural anti-inflammatory properties include leafy greens, berries, nuts, fatty fish and turmeric.

2. Be sure to get enough omega-3s in your diet

Omega-3 fatty acids are essential for reducing inflammation and supporting joint health. Foods that are rich in omega-3s include fatty fish, flaxseeds, chia seeds, and walnuts. If you're not eating enough of these foods, a great alternative is integrating a high-quality omega-3 supplement like fish oil to experience the benefit of these foods.

3. Stay hydrated

Staying hydrated is important for our overall health, and it is especially important for joint health. Water helps lubricate the joints, keeping them mobile and flexible. The recommendation for your daily water intake is to take your weight, divide it by two, and drink that amount in ounces each day. For example, a 200-pound person should target 100 ounces of water each day, while a 120-pound person should have a 60-ounce goal. This is a more useful hydration guideline than the one-size-fits-all “eight glasses of water a day” recommendation. Individuals who live at higher elevations or in hot and/or dry climates should aim to drink more water each day, based on their environments.

4. Include collagen in your diet

Collagen is a protein that makes up the connective tissues in the body, including within the joints. Including collagen-rich foods like bone broth, chicken skin, and fish skin in your diet can help support joint health. You can also consider taking collagen supplements. As collagen is derived from animal products, vegetarians and vegans can eat foods rich with vitamin C and zinc to help the body boost its own collagen production. Other foods that can help boost your collagen production include beans, oranges, red and green peppers, tomatoes, whole grains and nuts.

5. Limit processed foods

Processed foods are often high in inflammatory ingredients like sugar, refined carbohydrates, and trans fats. These ingredients can contribute to inflammation within the body, so it is best to limit these foods and prioritize more nutrient-dense foods in your diet instead.

6. Consider supplements

In addition to omega-3s and collagen, there are other supplements that can support joint health. Glucosamine and chondroitin are popular supplements that have been shown to reduce joint pain and inflammation. As always, be sure to consult your physician before starting any new supplements.

Nutrition plays a crucial role in supporting healthy joints. By focusing on adding the right foods into your diet and staying hydrated, you can positively support your joint health and help maintain mobility and flexibility.