10 Foods that can help your joints!
Troublesome joints can be caused by a range of factors including inflammation, weakened bones, or damage to cartilage surrounding the joint. Below I have provided a list of 10 foods that can help your joints by either targeting inflammation, strengthening the bones, or helping to maintain healthy cartilage.
- Omega-3
Healthy fish oils, such as those found in salmon, are a great source of omega-3. Flaxseed is a good plant-based alternative for those following vegan or vegetarian diets. The Mediterranean Diet, widely accepted to target inflammation, adopts these foods in its principles.
- Green, Leafy Vegetables
The more, the better. Kale and spinach provide a plentiful source of carotenoids, an antioxidant which specifically targets cartilage degeneration.
- Spices
Turmeric and ginger are particularly potent and effective anti-inflammatories for chronic conditions as they have been proven to not only reduce the amount of pain during a flare-up, but also the rate of occurrence altogether.
- Dark Berries
Rich in antioxidants (both catechins and polyphenols), blueberries, raspberries and blackberries can greatly promote healthy cartilage, both as a preventative and restorative measure by fighting cartilage-harming free radicals in the body.
- Cruciferous Vegetables
Veggies are so good that they made the list twice. This time, cruciferous, such as Brussel sprouts or broccoli. They contain Vitamin K to help maintain healthy bone structures, and also a naturally occurring compound to block inflammation.
- Green Tea
With similar properties to those found in blueberries, an afternoon cup of Green Tea is an alternative way to look after the cartilage in your joints.
- Dark Chocolate
Healthy doesn’t have to mean boring! Those in need of a sugar fix should opt for dark chocolate, instead of refined sugar. The higher the cacao percentage, the more the antioxidants.
- Nuts
Generally high in phosphorous, magnesium and calcium, all of these minerals have an important role in strengthening bones. Almonds, brazil nuts and cashews are a particularly plentiful source.
- Bone Broth
Nutrient-dense, bone broth is an effective way to incorporate a number of vitamins and minerals into your diet, all at once. There is calcium, magnesium, vitamin k and omega-3 which as described earlier each play their own role in protecting joints. Some bone broths also contain glucosamine, which can help to preserve cartilage.
- Water
Last, but certainly not least, no healthy diet is complete without water. Multi-faceted in its role in maintaining healthy joints, plenty of water flushes out toxins, and can provide lubrication.
In summary, to enjoy healthy joints, follow a diet rich in whole-foods and packed with a wide range of nutrients. Avoid processed or refined carbs, and reduce alcohol consumption as much as possible.