--- title: 8 Joint-Friendly Foods to Strengthen Your Mobility description: Want to eat healthier and keep your joints operating in tip-top shape? There are plenty of delicious, versatile foods to add a joint-healthy spin to your diet. image: https://blog.orthopedicinstitutesf.com/hubfs/OI_BlogPosts_March17_8JointFriendlyFoods_700x300-1.jpg --- [![Orthopedic Institute Sioux Falls](https://blog.orthopedicinstitutesf.com/hs-fs/hubfs/OrthopedicInstitute_Theme/oi-logo.png?width=287&name=oi-logo.png "Orthopedic Institute Sioux Falls")](http://www.orthopedicinstitutesf.com/) - CONTACT US - [CONTACT US](https://orthopedicinstitutesf.com/contact-us/contact-us/) - [LOCATIONS & HOURS](https://orthopedicinstitutesf.com/contact-us/locations/) - RESOURCES - PATIENT RESOURCES - [LOGIN TO PORTAL](https://myidentity.platform.athenahealth.com/oauth2/auset0ja9xZ2Hniep296/v1/authorize?client%5Fid=0oaku1tngsTH20pA1296&idp=&nonce=unimplemented&prompt=&redirect%5Furi=https%3A%2F%2Foauth%2Eportal%2Eathenahealth%2Ecom%2Foauthresponse%2Ephp&response%5Ftype=code&scope=openid%20email%20communicator%2Eexternal%5Faccounts%2Eread&state=%7B%22LANGUAGE%22%3A%22en%22%2C%22COMMUNICATORBRANDID%22%3A%221%22%2C%22ANTIFORGERYTOKEN%22%3A%22389368d7d57fbfd28938af08753ad0a915a66425bea6f1b7c436f714973406ae%22%2C%22PRACTICEID%22%3A%2221545%22%2C%22IDENTITYPROVIDER%22%3A%22patient%5Fidentity%22%2C%22PORTALREDIRECTURL%22%3A%22https%3A%5C%2F%5C%2F21545%2D1%2Eportal%2Eathenahealth%2Ecom%5C%2F%22%7D) - [SIGN UP FOR PORTAL](https://21545-1.portal.athenahealth.com/?section=landing&sub=registration_wizard&CSRFPROTECT=NONE) - [PORTAL INSTRUCTIONS](https://orthopedicinstitutesf.com/resources/patient-resources/portal-instructions-and-login/) - [BILL PAY](https://orthopedicinstitutesf.com/resources/patient-resources/bill-pay/) - [PATIENT FORMS](https://orthopedicinstitutesf.com/resources/patient-resources/patient-forms/) - [INSURANCE INFO](https://orthopedicinstitutesf.com/resources/patient-resources/insurance-info/) - [BLOG](https://blog.orthopedicinstitutesf.comhttps://blog.orthopedicinstitutesf.com/) - [PATIENT REVIEWS](https://orthopedicinstitutesf.com/resources/patient-resources/patient-reviews-2/) - [FREQUENTLY ASKED QUESTIONS](https://orthopedicinstitutesf.com/resources/patient-resources/faqs/) - PROVIDER RESOURCES - [PATIENT REFERRAL FORM](https://orthopedicinstitutesf.com/resources/provider-resources/patient-referral-form/) - [REHAB PROTOCOLS](https://orthopedicinstitutesf.com/resources/provider-resources/rehabilitation-protocols/) - SERVICES - [WALK IN CLINIC: OI NOW](https://orthopedicinstitutesf.com/services/oi-now/) - [NECK AND SPINE](https://orthopedicinstitutesf.com/services/neck-and-spine/) - [SHOULDER AND ELBOW](https://orthopedicinstitutesf.com/services/shoulder-and-elbow/) - [HAND AND WRIST](https://orthopedicinstitutesf.com/services/hand-and-wrist/) - [HIP](https://orthopedicinstitutesf.com/services/hip-services/) - [KNEE](https://orthopedicinstitutesf.com/services/knee/) - [FOOT AND ANKLE](https://orthopedicinstitutesf.com/services/foot-and-ankle/) - [FRACTURES & TRAUMA](https://orthopedicinstitutesf.com/services/fractures-and-trauma/) - [SPORTS MEDICINE](https://orthopedicinstitutesf.com/services/sports-medicine/) - [PAIN MANAGEMENT](https://orthopedicinstitutesf.com/services/pain-management/) - [THERAPY & REHABILITATION](https://orthopedicinstitutesf.com/services/therapy-and-rehabilitation/) - [AQUATIC THERAPY](https://orthopedicinstitutesf.com/services/therapy-and-rehabilitation/physical-therapy/aquatic-therapy/) - [HAND THERAPY](https://orthopedicinstitutesf.com/services/therapy-and-rehabilitation/physical-therapy/hand-therapy/) - [PHYSICAL THERAPY](https://orthopedicinstitutesf.com/services/therapy-and-rehabilitation/physical-therapy/) - [IMAGING SERVICES](https://orthopedicinstitutesf.com/services/imaging-services/) - OUR TEAM - [PHYSICIANS](https://orthopedicinstitutesf.com/our-team/physicians/) - [PHYSICIAN ASSISTANTS & NURSE PRACTIONERS](https://orthopedicinstitutesf.com/our-team/physician-assistants/) - [PHYSICAL THERAPISTS](https://orthopedicinstitutesf.com/our-team/physical-therapists/) - [OCCUPATIONAL THERAPISTS](https://orthopedicinstitutesf.com/our-team/occupational-therapists/) - [ATHLETIC TRAINERS](https://orthopedicinstitutesf.com/our-team/athletic-trainers/) - [PEDORTHIST](http://www.orthopedicinstitutesf.com/our-team/pedorthist/) - ABOUT US - [CAREERS](http://www.orthopedicinstitutesf.com/about-us/careers/) - [ABOUT](http://www.orthopedicinstitutesf.com/about-us/about/) - [OI HISTORY](http://www.orthopedicinstitutesf.com/about-us/oi-history/) - [MISSION, VISION, & VALUES](http://www.orthopedicinstitutesf.com/about-us/mission,-vision,-%26-values/) - [OI CARES](http://www.orthopedicinstitutesf.com/about-us/oi-cares/) # Orthopedic Institute Blog # 8 Joint-Friendly Foods to Strengthen Your Mobility Posted on April 04, 2017 ![OI_BlogPosts_March17_8JointFriendlyFoods_700x300-1.jpg](https://blog.orthopedicinstitutesf.com/hubfs/OI_BlogPosts_March17_8JointFriendlyFoods_700x300-1.jpg) On the hunt for ways to eat healthier and keep your joints operating in tip-top shape? There are plenty of delicious and versatile foods to add a joint-healthy spin to your daily diet. **We’ve compiled some awesome options for you—take a look.** ## Berries Berries are a great source of antioxidants with inflammation-fighting properties. You have plenty of options to choose from, and they taste great with a variety of foods or as a snack by themselves. Try them in yogurt or smoothies, or use them to add extra flavor to cereals. ## Red Apples Red apples are sweet and crunchy treats that get their reddish color from anthocyanins, powerful antioxidants found among the healthiest properties of drinks such as green tea, cocoa and red wine. They are actually known to be often *twice *as powerful an antioxidant as Vitamin C and can be easily spotted due to the bright red-orange or blue-violet color they give a fruit or vegetable that contains them. Add red apples and Dijon mustard to your next turkey sandwich for an easy lunch. ## Nuts What food serves as an amazing source of protein, vitamin E, calcium, zinc *and* magnesium? The answer—nuts. Not only will they help combat your arthritis, they’re great for your heart and a must for anyone looking to lose weight. Give pistachios, almonds or walnuts a try. ## Oily Fish If you love fish, you’re in luck. Certain types of fish are filled with Omega-3 fatty acids. These fatty acids excel at fighting off inflammation. Salmon, tuna, mackerel and herring are excellent Omega-3-rich fish. It’s recommended to eat three to four ounces of fish a couple times a week, especially if you have rheumatoid arthritis. ## Orange Vegetables Carrots, butternut squash and sweet potatoes—they’re rich with vitamin A and beta-carotene, and they help keep inflammation at bay. Combine the three in a pan, top with olive oil (plus your spices of choice) and lightly brown them in a 400-degree oven. Now you have a tasty side dish or afternoon snack.  ## Leafy Greens Leafy veggies such as kale and spinach have antioxidants that help slow the progress of arthritis and relieve arthritis-related pain. Broccoli and Brussels sprouts are also good green veggies to consider. ## Onions Onions are a good source for quercetin, which was found to decrease arthritis symptoms in mice, according to this [2006 study](http://www.sciencedirect.com/science/article/pii/S0006295206004965). While that doesn’t mean it will act as effectively as a treatment in *humans*, adding onions to your meals won’t hurt. They’re great with burgers, steak or served up sauteed on their own. ## Food Oils Extra virgin olive oil immediately comes to mind. Not only is it good for your heart, but it also contains substances that act similarly to non-steroid-based, anti-inflammatory medicines. While olive oil is a popular choice, you should also consider avocado, safflower oil and even walnut oil. 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