11 Foods That’ll Boost Your Bone Strength and Joint Health

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This bright yellow, spicy spice includes curcumin, an anti-inflammatory ingredient. Curcumin may reduce arthritis symptoms, according to study. Turmeric goes in lattes, scrambled eggs, and roasted vegetables.

1. Turmeric

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Bone broth has collagen and protein from boiling bones. Several people use it as a soup base or hot tea.

2. Bone Broth

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“These purple gems contain potassium, magnesium, and vitamin K,” adds Sunsweet nutrition partner Amy Gorin, M.S., R.D.N., from New York City.

3. Prunes

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Gorin claims that fortified milk is one of the few food sources of Vitamin D. Gorin argues that vitamin D may prevent hyperparathyroidism, which can cause osteoporosis, joint discomfort, and other difficulties.

4. Fortified Milk

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Dairy-free? Tofu provides around half your recommended calcium in a half-cup serving. Moreover, soy may alleviate joint discomfort. Tofu cooks quickly and absorbs sauces and marinades.

5. Tofu

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These luscious, black berries include vitamin C and flavonoids. First, blueberry polyphenols may alleviate osteoarthritis discomfort. A handful or cup of blueberries delivers 16% of your daily vitamin C, needed for collagen formation.

6. Blueberries

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One medium bell pepper has more vitamin C than a day of citrus. Vitamin C is an anti-inflammatory antioxidant that stimulates collagen. These vegetables are good for joints because of those two characteristics.

7. Bell Peppers

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Sweet potatoes include bone-healthy magnesium and potassium. “Low magnesium levels can impact bone health,” says Fertility Foods Cookbook author Elizabeth Ann Shaw, M.S., R.D.N. Shaw adds that potassium neutralizes bodily chemicals that cause calcium to leave bones.

8. Sweet Potatoes

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Shaw recommends bok choy and other dark leafy greens for calcium without dairy. Vitamin K, found in leafy greens, helps build bones.

9. Bok Choy

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One study indicated that white button mushrooms may be equally effective as vitamin D supplements. Mushrooms can also help you cut calories.

10. Mushrooms


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Sardines contain inflammation-fighting omega-3s, calcium, and vitamin D. Whether you like them or not, this small fish is nutritious. Scandinavians eat them on grainy bread or in salads. If you hate sardines, try salmon.

11. Sardines