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This challenge brings together nutrition, creativity and joint health with the “Build, protect, and soothe your joints” recipes.

As you know, your joints play a crucial role in your mobility, independence and overall quality of Whether you’re lifting a bag of groceries, walking the dog, or enjoying a favourite hobby, the way you eat has a direct impact on how your joints feel, move and age.
In this challenge, your mission is simple.

Share a recipe that includes ingredients to:

• build your joints (like those rich in protein or collagen-building nutrients), or
• protect them (using antioxidants, omega-3s and anti-inflammatory foods), or
• soothe them (with natural ingredients like turmeric, ginger and magnesium).

Children and teens

Nutrients to include in your recipe:
Calcium (for strong bones)

Kid-friendly foods that will increase their calcium intake:

• Cheese sticks
• Yogurt cups (fruit-flavoured or plain with honey) Milk (regular or plant-based fortified milks like almond/soy)
• Fortified breakfast cereals
• Mini pancakes made with almond flour
• Orange juice (fortified with calcium)

Vitamin D (for healthy bones and immunity)
Kid-friendly foods that will increase their vitamin D intake:

• Tuna or salmon fish cakes
• Scrambled eggs or omelettes with cheese
• Mushroom and cheese toasties
• Fortified milk or yogurt
• Fortified cereals with milk

Sunshine playtime! (daily safe sun exposure helps the body make vitamin D)

• Boiled eggs or egg muffins
• Chicken nuggets (homemade or lean versions)
• Peanut butter sandwiches or peanut butter on apple slices
• Mini meatballs or sliders
• Cheese cubes
• Tofu nuggets or tofu in stir-fry
• Greek yogurt with fruit

Adults

Nutrients needed:  Antioxidants

Benefit: Help fight oxidative stress, support healthy ageing, immune health and reduce inflammation.
Food examples:

• Herbs and spices like turmeric, cinnamon, oregano, rosemary and cloves
• Dark chocolate (70%+ cocoa)
• Blueberries, strawberries and raspberries
• Green tea
• Beetroot
• Red cabbage
• Pomegranate

Omega-3 fatty acids

Benefit: Support brain, heart, and joint health as well as helping to reduce inflammation.
Food examples:

• Fatty fish like salmon, mackerel, sardines, herring and trout
• Chia seeds
• Flaxseeds (ground)
• Walnuts
• Algal oil (plant-based omega-3 supplement)

Vitamin C (collagen support)
Benefit: Essential for natural collagen production, skin elasticity, wound healing, and immune function.
Food examples:

• Oranges, grapefruit and lemons
• Bell peppers
• Kiwi
• Strawberries
• Broccoli
• Tomatoes
• Guava

Protein
Benefit: Builds and repairs tissues, supports muscle mass, skin, nails and collagen structure.
Food examples:

• Eggs
• Lean meats like chicken, turkey and beef
• Fish
• Greek yogurt
• Lentils, beans
• Tofu, tempeh
• Quinoa
• Nuts and seeds

 Zinc Benefit: Supports immune function, skin healing and collagen maintenance.
Food examples:

• Pumpkin seeds
• Chickpeas
• Beef, lamb
• Cashews
• Mushrooms
• Yogurt

Copper
Benefit: Assists in iron absorption, collagen formation and energy production.
Food examples:

• Liver
• Dark chocolate
• Shellfish (like oysters)
• Cashews, almonds
• Sunflower seeds
• Avocados

Manganese
Benefit: Supports collagen production, metabolism and bone formation.
Food examples:

• Pineapple
• Brown rice
• Oats
• Spinach
• Whole grains
• Nuts (especially pecans)
• Black tea

Seniors (60 years and older) 

Protein
Why: Maintains muscle mass, supports strength and helps with wound healing.

Food examples:

• Eggs
• Greek yogurt
• Chicken, turkey, fish
• Soft lentils or beans
• Tofu, cottage cheese
• Protein-rich smoothies

Omega-3 fatty acids (EPA & DHA)
Why: Supports brain function, heart health and reduces joint stiffness.
Food examples:

• Fatty fish (salmon, sardines, mackerel)
• Fish oil supplements
• Fortified eggs
• Algal oil (plant-based option)

Magnesium
Why: Supports bone density, muscle function, and sleep quality.
Food examples:

• Spinach
• Avocados
• Pumpkin seeds
• Almonds
• Whole grains (like oats or brown rice)
• Bananas

Vitamin D
Why: Boosts calcium absorption, supports bone health and immune function.
Food examples:

• Egg yolks
• Fortified milk or plant-based alternatives
• Salmon, tuna, sardines
• Mushrooms exposed to sunlight
• Sunshine (safe daily exposure)

Antioxidants
Why: Protect cells from aging and inflammation.
Food examples:

• Berries
• Green tea
• Dark leafy greens
• Red cabbage
• Pomegranate
• Dark chocolate (70% cocoa or more)

Curcumin (from turmeric)

Why: Natural anti-inflammatory for joint pain and cognitive health.

Food examples:

• Golden milk (warm milk + turmeric)
• Turmeric-spiced rice or soup
• Turmeric supplements (with black pepper for absorption)

Gingerols (from ginger)
Why: Supports digestion, reduces nausea, and helps with inflammation.
Food examples:

• Ginger tea
• Ginger in soups or stir-fries
• Smoothies with fresh ginger
• Homemade ginger cookies (low sugar)