10 Best Foods to Eat for Bone and Joint Health
While a healthy diet is beneficial even if you have strong bones and joints, it’s even more crucial if you suffer from joint pain. Around 54 million Americans have low bone density or osteoporosis, and many of them have no symptoms.
According to the American Academy of Orthopaedic Surgeons, with age, your body starts losing bone mass and becomes less efficient in replacing old bone. Following an anti-inflammatory diet can help you strengthen your bones and joints and decrease the chance of fractures in the future.
Of course, proper nutrition is only a piece of the puzzle when it comes to bone and joint health. However, it can help you maintain strong joints and bones for longer in tandem with a balanced and active lifestyle.
So, what foods should you incorporate into your daily diet to help with inflammation and contribute to healthier bones and joints? Let’s take a closer look.
1. Bone Broth
This easy and delicious dish effectively enriches your body with collagen protein and improves your bone and joint health. You can use it as a base for soups, sauces, stews, or drink it as it is.
And if you’re too busy to cook your own bone broth, you can easily find it as an oral supplement in the form of gelatin powder or capsules, which have been found to reduce joint pain and help people with arthritis.
Turmeric is a hidden gem that can help you boost your bone and joint health. It’s a yellow, peppery spice that contains curcumin, which is known for its multiple anti-inflammatory properties. In addition, a 2016 study showed that turmeric extracts and curcumin could help alleviate the symptoms of joint arthritis.
For example, each enteric-coated capsule from Thera-P Complete™ contains 100 mg of Curcumin 95%, offering antioxidant, anti-inflammatory, immune-regulatory, anticancer, neuroprotective, hepatoprotective, cardiovascular protective, and anti-diabetic effects. So even apart from protecting your joints, it can help improve your overall wellbeing.
Fish is full of Omega-3 fatty acids and Vitamin D, which are essential for the proper functioning of your body. Omega-3 fatty acids are also known for reducing inflammation, lowering the risk of heart disease, boosting brain function, and helping people with rheumatoid arthritis.
So, if your dietary preferences allow for adding tuna, salmon, sardines, and other cold-water fish into your daily meal plan, then you should give it a try. Your body will thank you for it.
4. Cruciferous Vegetables
Cruciferous vegetables, also known as brassicas, contain vitamin K and A, which assist calcium in building healthy bones. Brassica vegetables include kale, spinach, broccoli, cauliflower, mustard greens, purple cabbage, Brussel sprouts, and more.
These veggies are very easy to incorporate into various meals, including salads, soups, baked dishes, and some are quite tasty raw. Cruciferous vegetables are also full of fiber and other nutrients and vitamins that can help reduce swelling in the joints and boost your immune system.
5. Olive Oil
Olive oil is considered to be a “healthy fat”, and it’s also a great source of Omega-3. But, of course, this doesn’t mean you should start drinking olive oil. Instead, aim at consuming a few spoons of olive oil per day, either with a salad or any other of your favorite dishes.
So next time you go grocery shopping, try avoiding vegetable, peanut, or sunflower oil, and better opt for an extra virgin olive oil. It might be a bit pricier but also much more beneficial for your overall health.
6. Beans and Lentils
Apart from being a fantastic source of essential minerals, fiber, and protein, lentils and beans are also famous for their anti-inflammatory and antioxidant properties. Plus, they’re an excellent ingredient for many plant-based dishes.
From kidney beans, edamame, black beans, pinto beans to red, yellow, black, or brown lentils, you can use them all for cooking delicious meals, which would help you maintain healthier joints and a balanced diet.
Tofu is one of the staples in many Asian cuisines, and there’s a valid reason for that. Tofu is full of soy protein, and ½ cup of it can provide you with almost half of your daily calcium intake needs. This delicious ingredient has also been proven to help with decreasing joint pain, according to 2004 research.
While having a very interesting texture, tofu can be cooked in various ways and thus let you explore new dishes and experiment while protecting your bones and joints at the same time. Plus, it’s great if you’re trying to avoid dairy.
If you don’t have allergies, nuts and seeds can offer many benefits when it comes to your bone and joint health. Being another excellent source of Omega-3 fatty acids and magnesium, almonds, chia seeds, flax seeds, pecans, and walnuts can help fight inflammation and strengthen your joints and connective tissue.
9. Bell Peppers
While you might think of citruses first when we say “Vitamin C,” in fact, bell peppers offer much more of this essential vitamin, which is a well-known inflammation-fighting antioxidant. So, adding bell peppers to your daily diet can not only help reduce joint pain but also boost the natural production of collagen in your body.
If you love berries, you’d probably like to know that recent research showed that blueberries contain polyphenols, which can contribute to reducing joint pain from osteoarthritis. Also, they have vitamin C and can help improve collagen production. So a cup of blueberries per day might actually help you keep a doctor away.
At Thera-P Remedy, we want you to live a healthier and fuller life. As our customer, you can have absolute confidence that you have our full 30 Days Empty Bottle, 100% money-back guarantee when you purchase any of our products. Please don’t hesitate to contact us if you have any questions or concerns.