Food helps strengthen bones and joints

Salmon and flaxseed provide omega-3 fatty acids, reducing inflammation in the joints; spinach, red bell peppers, and kale are rich in vitamin C, which helps keep bones healthy.

Exercise, a balanced diet, and maintaining good posture are habits that keep joints flexible and functioning smoothly. Maintaining healthy joints helps prevent or delay the onset of arthritis.

Some of the nutrients listed below also improve joint mobility by reducing inflammation and strengthening muscles and bones.

Salmon

Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids. These fats have anti-inflammatory properties, which are beneficial for people with osteoarthritis – a condition that leads to cartilage degeneration.

Salmon is also rich in vitamin D and calcium, supporting healthy bones and improving mobility. People with arthritis should maintain at least two servings of fatty fish per week to reduce inflammation and strengthen bone health.

Spinach

Typical leafy green vegetables, such as spinach, are rich in antioxidants that help inhibit inflammation and reduce symptoms of rheumatoid arthritis. Spinach provides abundant phytochemicals that play a role in destroying free radicals and preventing oxidative damage.

Broccoli, kale, radishes, carrots, celery, and pears also contain phytochemicals and other antioxidants.

Blueberry

Blueberries are a highly nutritious fruit, rich in plant compounds and antioxidants. The polyphenols and flavonoids in blueberries help prevent degenerative diseases with symptoms of joint pain and reduce inflammation.

Eating blueberries also helps prevent bone loss and improves bone density as we age. Other sources of plant nutrients and antioxidants include raspberries, strawberries, and cranberries.

Flaxseed

Flax seeds are rich in vitamin E and omega-3 fatty acids. Vitamin E can prevent cartilage degeneration and reduce joint pain for people with osteoarthritis.

This vitamin can also prevent the progression of the disease by eliminating oxidative stress and reducing inflammation. Other nutrient-rich seeds include chia seeds, walnuts, and almonds.

Red bell peppers

Red bell peppers are rich in vitamin C, which helps the body produce collagen—a component of cartilage, tendons, and ligaments that binds them together. Citrus fruits (grapefruit, oranges), tomatoes, and pineapples are also abundant in vitamin C, maintaining healthy joints.

Kale

Kale and other dark green leafy vegetables are rich in nutrients linked to joint health, including the antioxidant beta-carotene and vitamin C. The calcium in kale helps strengthen bones.

Turmeric

Curcumin in turmeric, with its anti-inflammatory properties, can reduce joint pain. If you're not used to using turmeric directly, use curry powder to flavor your dishes, taking advantage of the nutrients from the turmeric root.

Green tea

Green tea contains many antioxidants, notably catechins, which help reduce inflammation and protect cartilage from degeneration. However, green tea also contains caffeine, which can easily cause insomnia or difficulty sleeping, so people with arthritis should avoid drinking it close to bedtime.

Cherry

Cherries are deep red because they contain anthocyanins. This natural plant compound reduces inflammation in people with arthritis, thereby significantly reducing pain. Other fruits such as blueberries, raspberries, and pomegranates also offer similar benefits.

Bao Bao (According to WebMD, Very Well Fit )

Readers can submit questions about musculoskeletal disorders here for doctors to answer.

Source link