Top 10 healthy foods for healthy joints
Joint problems, wear and tear, tissue inflammation, discomfort or pain are increasingly common at any age and with any activity. Diet adjustments help maintain or slightly improve mobility and overall bone health. Nutrients need to be balanced and “food junk” removed, and joint products added on a daily basis.
Top 10 healthy foods for joints
Antioxidants are important for the health of joint tissues, which neutralize free radicals with further elimination. This group of substances includes vitamins C, A, E, selenium. It is also necessary to add to the diet healthy foods for joints with Omega-3, iron, calcium, phosphorus, magnesium and vitamin D.
1. Fatty fish
What are the benefits for joints: Elimination of pain and restoration of mobility, reduction of the number of inflammatory mediators. The risks for the development of arthritis are reduced, the body is enriched with vitamin D, Omega-3, phosphorus.
What else is the use of the product: Normalizes the lipid profile and heals the heart with blood vessels, improves bone density. Supports muscle tone, sleep and central nervous system functions, blood composition, and also accelerates metabolic processes.
Approximate norm: 150-200 g per day, 2 servings per week are enough.
What are the benefits for joints: Reducing destruction inside chondrocytes or cartilage cells, normalizing the functions of immunity agents, relieving pain. The edema of the periarticular tissues is reduced, regeneration is accelerated.
What else is the use of the product: Activates defenses, regulates cholesterol levels and stabilizes blood pressure. Garlic has a beneficial effect on hair and skin, eyesight, nervous system, liver cleansing function.
Approximate norm: 2 cloves a day, up to 14 a week.
What are the benefits for joints: Inhibition of the process of creating immune cells that release inflammatory mediators, and suppression of the production of cytokines themselves into the blood. The composition of the product for joints is rich in vitamins C and K, calcium.
What else is the use of the product: Improves digestion, kidney, liver and central nervous system, improves the absorption of vitamin D. Cabbage regulates cholesterol and glucose levels, reduces the risk of diabetes, vascular diseases.
Approximate norm: Enough 50-100 g per day and 350-700 g per week.
What are the benefits for joints: Relief of the inflammatory process and removal of stiffness in joints after sleep, elimination of pain. Eases the course of rheumatoid arthritis. Nuts are rich in omega-3s, vitamins C and E, and iron.
What else is the use of the product: Strengthens the immune system, activates the digestive tract and provides energy, improves mood. It has a positive effect on the central nervous system with the brain, improves the state of blood vessels, increases hemoglobin.
Approximate norm: On average, 7 kernels (~ 50 g) per day, up to 350 g per week.
What are the benefits for joints: Reducing inflammatory markers, in particular C-reactive protein, suppressing “bad” cell transformations and alleviating symptoms. Joint products: cherries, strawberries, blackberries.
What else is the use of the product: Provide fiber, vitamins, minerals, anthocyanins and flavonoids. Berries regulate blood sugar, satisfy hunger and improve food absorption, relieve inflammation, and help lose weight.
Approximate norm: Permissible up to 400 g per day, up to 2.5 kg per week.
Read also our other collections:
What are the benefits for joints: Protection of cartilaginous, articular tissue from destruction and activation of recovery processes, neutralization of cytokines. The composition of the product useful for joints includes ascorbic acid, kaempferol with iron and calcium. Spinach also softens the course of arthritis, arthrosis.
What else is the use of the product: Improves digestion, stabilizes blood sugar, relieves pressure problems, stimulates metabolism. Spinach leaves are rich in potassium, which is good for the heart and blood vessels. The central nervous system, the immune system works better, and the condition of nails, hair and teeth improves.
Approximate norm: You can eat up to 100 g per day, and up to 700 g per week.
7. Olive oil
What are the benefits for joints: Slowing down the process of destruction of cartilage tissue, reducing the percentage of C-reactive protein, anti-inflammatory effect. The course of arthritis of any genesis is greatly facilitated. The oil is rich in vitamin F.
What else is the use of the product: Stimulates intestinal peristalsis, cleanses from toxins, regulates blood pressure and protects against atherosclerosis. The beneficial substances of the oil support muscle tone and help to lose weight, improve sleep.
Approximate norm: 2-3 st. l. (~ 35-50 g) per day, up to 20 tbsp. l. in Week.
8. Food grade gelatin
What are the benefits for joints: Restoration of mobility, protection of articular and cartilaginous tissues from destruction, acceleration of regeneration. The composition of the product useful for joints contains collagen, amino acids proline and lysine.
What else is the use of the product: Provides energy for the central nervous system, muscles and brain, supports metabolic processes, improves the condition of nails, skin and hair. A protective film is created on the inner wall of the stomach.
Approximate norm: From 2 to 10 g of powder per day, 14-70 g per week comes out.
9. Dried fruits (dates, raisins, prunes)
What are the benefits for joints: Support for the functions of the nerves that envelop the ligaments and tendons, cartilage, bone joints. The tissues are restored, elasticity is given. Magnesium in the composition regulates the absorption and deposition of calcium.
What else is the use of the product: They restore the work of the gastrointestinal tract, heart with blood vessels and kidneys, improve metabolic processes, increase hemoglobin. Stabilizes a set of dried fruits pressure, strengthens the immune system and the central nervous system. Hunger is satisfied, long-term saturation is provided, tone is maintained.
Approximate norm: No more than 100 g per day, up to 500-600 g per week.
10. Green tea
What are the benefits for joints: Elimination of inflammatory foci and inhibition of destructive processes in cartilage. The production of molecules that are used to provoke rheumatoid arthritis or pain in the spine is blocked. Joint-healthy product contains antioxidants and polyphenols.
What else is the use of the product: Relieves nervous tension, strengthens bone tissue and the immune system, lowers blood pressure. Often used for weight loss, as green tea reduces appetite, cleanses of toxins.
Approximate norm: Can be 3-4 cups a day and up to 28 cups per week.
Introducing healthy foods into the diet is not enough to support mobility and joint health, get rid of pain, discomfort. You will need to change your lifestyle in general. Daily prevention will become an integral part.
Additional tips for healthy joints:
- Moderate physical activity – joint gymnastics, swimming, walking, yoga.
- Limiting caffeinated drinks and avoiding alcohol.
- Weight control – being overweight accelerates joint wear and tear.
- Wearing comfortable shoes, correcting flat feet, controlling posture.
- Compliance with the drinking regime – daily need up to 3 liters of water.
- Eating greens, vegetables, cereals, yolks, dairy products.
It is advisable to exclude foods that are harmful to the joints from the diet:
- Smoked meats and pickled food – contain a lot of salts that cause inflammation of the joint capsule, form deformities.
- Chocolate, fatty pork, liver and lentils due to the presence of purines.
- Carbonated drinks, white bread and pastries, ice cream with processed cheese – these products are high in phosphates.
Read also our other articles on nutrition: