Best Foods for healthy joints
Having healthy bones and joints is very important for performing all your daily activities.
Taking care of your joints and improving bone health is especially important for elderly people as poor joint health can lead to many issues like osteoarthritis, sprains, strains, and other injuries.
There are a lot of different foods that you should include in your diet for healthy joints and bones.
The following are the foods that are best for bones and joint health:
Read below the best foods for healthy joints.
Read on:
1. Fish oils
Cold-water fish are the best source of Omega-3s fatty acids, which is one of the most essential nutrients for human health.
Omega-3 fats, sometimes referred to as polyunsaturated fatty acids, are very important for bone health and healthy joints. They are usually found in supplements for joint health.
Fish oils not only help reduce inflammatory proteins in the body, but they also improve brain function and lower the risk of heart disease, diabetes, and other illnesses.
Omega-3 can be found in cold-water fish such as tuna, salmon, trout, halibut, and sardines. Taking a daily fish oil supplement is one of the best ways to provide your body with the required Omega-3s.
2. Nuts and seeds
Seeds and nuts are the best sources of omega-3 for vegans and vegetarians.
A variety of nuts and seeds are packed with omega-3s fatty acids. They also contain important vitamins for joint health.
A small daily portion of walnuts, almonds, pecans, hazelnuts, flax seeds, chia seeds, or pine nuts can help reduce inflammation in the joints and connective tissues.
3. Brassica vegetables
Brassica vegetables belong to the cruciferous vegetable family and are associated with the cabbage family.
Leafy greens like mustard greens, arugula, kale, and purple cabbage are part of the Brassica family. Several other popular vegetables make the list, including broccoli, cauliflower, and Brussels sprouts.
This particular vegetable family has been known to block an enzyme that causes swelling in the joints. Plus, they’re packed full of fiber, vitamins, and nutrients for overall health and well-being.
4. Colorful fruits
Many fruits are considered best for your health because they contain antioxidants. Just like with vegetables, certain fruits are more effective than others at reducing inflammation in the body.
Blueberries are high in anthocyanins, which give them their color. Anthocyanins are one of the most powerful flavonoids, which, among other things, help to shut down the inflammatory responses in the body.
Apples, which are a rich source of fiber, are also a great anti-inflammatory fruit, and they deliver added benefits for gut health.
Pineapple is also very healthy due to its bromelain content. Bromelain is a nutrient that has shown to reduce joint pain caused by osteoarthritis and rheumatoid arthritis. However, most of the bromelain found in pineapples is present in the stem and core of the pineapple, so make sure you blend the core into a smoothie to get the maximum benefit.
Tomatoes contain a very powerful antioxidant called lycopene, and cooked tomatoes are even more lycopene-rich than raw tomatoes. Make sure that you don’t throw away the seeds or skin of tomatoes to get the greatest benefit.
5. Lentils and beans
Beans and lentils are known for their innumerable health benefits. They’re an excellent source of high-quality protein, fiber, and essential minerals.
They also have antioxidant and anti-inflammatory properties. Black beans, lentils, chickpeas, pinto beans, and soybeans are all great sources of anthocyanins.
6. Garlic and root vegetables
Garlic, onions, ginger, and turmeric have anti-inflammatory properties.
Various studies have shown that these pungent root vegetables can be useful in treating symptoms of arthritis and other joint pain. Incorporate these vegetables into meals for added flavor and innumerable health benefits.
7. Whole grains
Refined flour might taste good, but research suggests that proteins found in refined grains such as white bread, white rice, and regular pasta may trigger an inflammatory response in the body.
However, high-fiber whole grains help produce fatty acids in the body that are thought to fight against inflammation. So, make sure you always stick with whole grains and avoid refined flour.
8. Bone broth
Glucosamine, chondroitin, and amino acids are well documented to help maintain healthy joints, while calcium is essential for bone density. Bone broth contains all of these compounds.
The gelatin-like substance that comes from cooking bones acts like collagen that occurs naturally in our joints, tendons, and ligaments.
When consumed on a regular basis, it has been known to reduce joint pain and increase joint function for people with arthritis. Bone broth can be consumed as a hot soup or used in recipes as a cooking base or sauce.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
