Joint nutrition has two core goals: (1) manage inflammation, and (2) strengthen the muscle–bone support system. Muscles stabilize joints, so adequate protein is essential. Omega-3 fatty acids (e.g., fatty fish) may help modulate inflammatory responses. A fruit-and-vegetable-forward pattern increases antioxidant intake. Vitamin D and calcium support the bone infrastructure; weaker surrounding bone can increase mechanical stress. Excess sugar and ultra-processed foods may raise inflammatory burden in some people. A practical model: fatty fish 2–3 times/week (or omega-3 alternatives), protein at each meal, daily vegetable variety, adequate calcium, and hydration. Weight management is a direct joint outcome—knee load rises with body weight. If pain is severe or accompanied by swelling/redness or prolonged morning stiffness, seek rheumatologic assessment.