10 Foods that can help your joints!

10 Foods that can help your joints!

in News

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.

  1. 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.

  1. Green, Leafy Vegetables

The more, the better. Kale and spinach provide a plentiful source of carotenoids, an antioxidant which specifically targets cartilage degeneration.

  1. 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.

  1. 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.

  1. 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. 

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.