When it comes to boosting the health of your joints, there are a few foods that could be worth including in your diet. These foods are full of nutrients that are essential for our bones and cartilage. Whether you’re looking to prevent arthritis or ease joint pain without pills, these foods can greatly help.
Fatty fish
Fatty fish is full of omega-3, which is known for its potent anti-inflammatory properties. Such food is therefore great for reducing pain and swelling in joints. Examples of omega-3-rich fatty fish include salmon, mackerel, tuna, herring and sardines. There are many great ways to prepare these fish from frying them to steaming them. Serving fatty fish with foods like whole grain rice or vitamin-rich veggies like asparagus may help further reduce inflammation.
Dairy products
While you’ll want to avoid dairy products if you have an allergy or intolerance, such foods can otherwise be great for incorporating into one’s diet if you have joint pain or want to ward off arthritis. This is because dairy products are full of calcium and vitamin D – the two most important nutrients for bone health, which is important for helping to support joints. Yoghurt and kefir can be particularly good for arthritis, because they contain probiotics that help reduce inflammation. Just make sure to choose low-fat dairy products where possible to prevent weight gain.
Bone broth
Bone broth is full of collagen, which can help support joint cartilage and reduce inflammation. Some studies also suggest that the amino acids can further reduce inflammation and strengthen joints. Bone broth can be consumed on its own, but is more commonly used as a base for soups and stews, adding a delicious boost of flavor. You can buy premium bone broth pre-made or you can make your own at home using leftover bones from beef or pork.
Tofu dishes
Tofu is a good source of protein and calcium and may help to strengthen joints when regularly consumed. Protein is essential for cell repair, while calcium is an important nutrient making up the structure of our bones and cartilage. Tofu is recommended to vegans as an alternative to meat and dairy due to its similar nutritional content and texture (tofu can be easily made to resemble meat or cheese). You can check out a wide range of tofu recipes here.
Citrus fruits
Citrus fruits include oranges, lemons, limes and grapefruits. These fruits are full of vitamin C – which research suggests may slow the progression of osteoarthritis. This is due to the fact that vitamin C is essential to tissue repair, as well as having anti-inflammatory properties. A glass of fresh orange juice each morning could be enough to keep your joints healthy.
Conclusion
Although there are many other foods that can have benefits to your joints, the above foods are almost certain to benefit your bones and cartilage by reducing inflammation and directly helping with cell repair and rejuvenation. Find ways to incorporate these foods into different dishes or enjoy them on their own.