Eating anti-inflammatory foods is key for maintaining bone density, preventing joint pain, and reducing arthritis risk. In contrast, inflammatory foods trigger cytokines that break down cartilage, narrow joint spaces, and accelerate arthritis.
Here are Dr. Broyles go-to bone-healthy foods:
- Deep-colored fruits and vegetables – fill your plate with reds, greens, and purples.
- Whole grains – brown rice, black rice, wild rice, quinoa, farro, amaranth.
- Protein – eggs, chicken, turkey; small amounts of organic red meat are fine.
- Herbs and spices – turmeric, cayenne, ginger, oregano, rosemary, basil.
- Omega-3 sources – white fish, salmon.
- Extra virgin olive oil – a simple, anti-inflammatory fat.
- Alliums – garlic, onions, leeks – they add flavor and health benefits.
Calcium-rich foods will be the topic of a full video, but remember: your body needs Vitamin D to absorb calcium. Mushrooms are one of the best natural sources, especially when dried in the sun shortly after being picked—they can have significantly higher Vitamin D levels.
Part of the ongoing Bone & Joint Health series on staying mobile, stable, and active as we age based on the book The Complete Bone and Joint Health Plan by Dr. Jocelyn Wittstein and Sydney Nitzorski, MS, RD, CSSD.
