10 Foods For Joint Health And Mobility
To explore the world, run miles, and walk/trek to reach beautiful destinations: everyone has these on their bucket list. But, only by having them on the list, cannot be achieved right away. Along with a strong will, having a healthy body, especially strong bones is essential.
Various supplements are available these days for joint health. A well-balanced diet with calcium-rich foods is essential for bone health since calcium is a major component of bone formation. Nevertheless, apart from calcium, to have stronger joint health, vitamins C, D, K, collagen, magnesium, and omega-3s are also essential. All these nutrients can be easily fed to the bones by having these amazing foods.
Native to the Indian subcontinent and Southeast Asian region, turmeric is one of the staple spices in Southeast Asian food. It gives a vibrant yellow color to the food. Apart from its coloring characteristic, turmeric possesses anti-inflammatory properties.
Turmeric has a compound known as curcumin which has been studied to cure joint health issues. According to research, this compound found in turmeric helps relieve the symptoms of arthritis. Turmeric is a helpful ingredient in various dishes, plus a healthy addition to food for stronger joint health. Instead of food color, try adding turmeric to different curries and get the health benefits.
2. Bell Peppers
Loaded with vitamin C, you ought to have bell peppers in order to keep your joints healthy. Just one bell pepper is enough to fulfill the day's vitamin C quota in the body.
Vitamin C in red peppers helps your body make collagen. Collagen is part of ligaments, cartilage, and tendons. It cushions joints and holds them together. Along with stimulating collagen, vitamin C is anti-inflammatory in nature. Usually known to be present in citrus fruits, vitamin C is easily available in bell peppers too. This strengthens joint health and makes a great ingredient.
If you are avoiding greens, that may not be good news. Dark, green leafy vegetables such as kale, and bok choy are very nutritious foods for joint health. With antioxidants such as beta carotene, calcium, and vitamin C, having green vegetables keeps your joint health strong. The critical periods to enhance bone density are during childhood and adolescence.
Hence, encourage your children to have green leafy vegetables in order to have stronger joint health. Not just for the young ones, consumption of kale is beneficial to every age group. Add the green, leafy vegetables to your diet and keep your joint health strong.
4. Bone Broth
While calcium is for bone density; glucosamine, chondroitin, and amino acids are all essential for healthy joints. And, bone broth has it all. Made by boiling bones, bone broth is rich in collagen and protein.
When cooking bones, a gelatin-like substance is seen that mimics collagen. Collagen occurs naturally in our ligaments, joints, and tendons. With this component found in bone broth, it helps reduce joint pain. Additionally, it also helps people with arthritis to increase joint functions. When bone broth can be used as an oral supplement to boost joint health, it can also be used as a sauce and a cooking base in various recipes.
If you are a fish lover, this must be great news for you. Not so popular dish, sardines are power-packed with nutrients. It has omega-3s essential to fight inflammation, calcium to build bone density, and vitamin D.
This nutritious tiny fish is a must-have for joint health. As already mentioned, it contains nutrients essential for the joint health. You can have sardines in salad, with bread, or in any way you desire. Just add them to your diet and enhance your joint health. After all, you just want to live a pain-free life. You can opt for tuna, or salmon if sardines aren't your thing.
6. Dark Chocolates
Chocolates are not just tasty treats to the tastebuds, it's packed with nutrients providing various health benefits. Especially, the dark chocolate with more than 70% cocoa content is especially beneficial to health.
The main ingredient in dark chocolate is cocoa. It has antioxidant properties. Along with that, dark chocolate is also a part of an anti-inflammatory diet. The higher the percentage of cocoa, the higher the anti-inflammatory effect. When dark chocolates have health benefits, be mindful of their sugar and fat content. It is always beneficial to enjoy chocolates in moderation to reap the health benefits.
Foods that help reduce chronic inflammation make it to the list of foods to have for joint health. Tofu, made of soy ultimately makes it to the list. It helps reduce inflammation and enhances joint health.
Tofu is rich in omega-3 fatty acids. This nutrient helps reduce inflammation and ultimately reduces joint pain. When people with inflammation are generally asked to avoid dairy products, tofu is an excellent food that replaces dairy products. Even if you are a vegan, or lactose intolerant, you can have tofu and gain the nutrients that help enhance joint health.
8. Dairy Products
We all grew up hearing that drinking milk is essential as it has calcium. Indeed, dairy products like milk, yogurt, and cheese are rich sources of calcium. Calcium is essential to develop the bone and its density.
In order to enhance your joint health, add dairy products to your diet. When consumed in moderation, dairy products provide your body with calcium and vitamin B12. These nutrients help in building bone mass too. If you are lactose intolerant, try having plant-based milk products such as almonds, oats, or soy. These foods will provide you with the equal nutrients essential for bone health.
This might, small seeds are magical. Flaxseeds have nutrients essential for enhancing joint functions. It helps boost health by lowering the cholesterol. These are anti-inflammatory and anti-arthritis foods. It is a rich source of omega-3 fatty acids, essential for maintaining joint cell structure and functions.
Flaxseeds help ease the symptoms of arthritis and protect your body against various chronic conditions. You can top it in cereals or yogurt and enjoy flaxseeds while reaping its health benefits. Flaxseeds also help in gaining bone mass. Similarly, omega-3s help in cartilage regeneration, supporting good joint health.
Berries are a great source of vitamin C. And, we know that vitamin C boosts our immune system. Not just that, vitamin C also plays a vital role in the production of collagen important for bone tissue.
According to research, vitamin C helps prevent osteoporosis and berries are rich in vitamin C. It does so by reducing inflammation. Different types of berries such as strawberries, raspberries, and blueberries have polyphenolic flavonoids. These flavonoids have antioxidant and anti-inflammatory effects. Not just that, berries have analgesic effects too.
Foods To Avoid For Joint Health
While there are various foods that you can enjoy that are rich in calcium and other nutrients for strong joint health, there are certain foods that you need to ward off. Choose the ones that benefit overall health.
Some foods that you must avoid for strong joint health are high-fat dairy products, red meat, salty foods, sugary foods and drinks, alcohol, and fried foods. Be mindful of the foods that have inflammation effects. Else, you have the list of foods you can have for strong joint health. Include them in your balanced diet and strengthen your joint health.
20 Best and Worst Foods for Bloating
Bloating is a prevalent condition characterized by a distended or swollen feeling in the abdomen following meals. It can result from various factors, including gas, digestive issues, or dietary choices. Common bloating foods include beans, lentils, c...
20 Foods That Boost Your Energy To Next Level
We all experience moments throughout the day when our energy levels start to dip and we could use a little boost to keep us going. Try incorporating healthy and simple foods to get you back on your feet. By fueling your body with nutrient-dense foods...
20 Simple Post Workout Foods To Refuel
Effective post-workout recovery is essential for restoring nutrients and facilitating muscle repair. A well-rounded food after a workout typically consists of a blend of carbohydrates, lean proteins, and adequate hydration to support recovery. Optima...
15 Miraculous Health Benefits of Cranberry Juice
Tangy cranberry juice packs a punch of antioxidants and anti-inflammatory benefits, supporting urinary health and potentially aiding skin and bone health – a tart treat with hidden benefits. This ruby red drink, rich in antioxidants and vitamin...