Salmon and flax seeds 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.
Exercising, eating 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 below also improve joint mobility by reducing inflammation and strengthening muscles and bones.
Salmon
Fatty fish such as salmon, mackerel, and sardines contain lots of omega-3 fatty acids. These fats have anti-inflammatory properties, good for people with pain and osteoarthritis - a disease that leads to cartilage degeneration.
Salmon is also rich in vitamin D and calcium, which support strong bones and improve mobility. People with arthritis should maintain at least two meals of fatty fish per week to reduce inflammation and improve bone health.
Spinach
Green vegetables, typically spinach, are rich in antioxidants that inhibit inflammation and reduce symptoms of rheumatoid arthritis. Spinach provides abundant phytochemicals - which 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 nutritious fruit, containing many plant compounds and antioxidants. 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 you get older. Other sources of phytonutrients and antioxidants include raspberries, strawberries, and cranberries.
Linseed
Flaxseeds contain abundant 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 this disease by eliminating oxidative stress and reducing inflammation. Other nutritious seeds include chia seeds, walnuts and almonds.
Red bell pepper
Red bell peppers contain a lot of vitamin C, which helps the body create collagen - a part of cartilage, tendons, and ligaments that binds them together. Citrus fruits (grapefruit, oranges), tomatoes and pineapple are also rich in vitamin C, which maintains healthy joints.
Red bell peppers contain lots of vitamin C which helps the body create collagen. Image: Bao Bao
Kale
Kale and other dark green 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 has anti-inflammatory properties that can reduce joint pain. If you are not used to using turmeric directly, use curry powder to flavor the dish, taking advantage of the nutrients from turmeric.
Green tea
Green tea contains many antioxidants, typically catechins, which help reduce inflammation and protect cartilage from degeneration. However, green tea also contains caffeine, which can easily cause insomnia and difficulty sleeping, so people with arthritis should avoid drinking it close to bedtime.
Cherry
Cherries have a dark red color thanks to the anthocyanin they contain. This natural plant compound limits inflammation in people with arthritis, thereby significantly reducing pain. Other fruits such as blueberries, raspberries and pomegranates also have similar effects.
Bao Bao (Follow WebMD, Very Well Fit)
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