Even if you don't experience joint discomfort, maintaining a balanced diet is essential. However, you might want to include these items in your diet if you do have joint pain brought on by osteoarthritis or inflammatory arthritis to aid with inflammation and joint health.

Along with other potential causes, poor food and nutrition are the most common ones that lead to diseases and discomfort in the bones and joints. Learn about the nutrients that are essential for keeping healthy bones and joints.

• Omega-3 Fatty Acids

Omega-3 fatty acids have a well-known ability to decrease inflammation. They are additionally advantageous for heart health. Reducing inflammation is the key to managing pain and recovering function. Omega-3s may be especially helpful for those with rheumatoid arthritis, an inflammatory disorder that causes swelling in the joints.

Walnuts, edamame, flaxseeds, and fatty fish including salmon, sardines, tuna, mackerel, and herring are good sources.

• Calcium

Your bones need calcium to remain strong and healthy. Additionally, it promotes blood circulation and muscle control. Calcium must be obtained from food in order for our bodies to create it. Calcium is typically consumed in dairy products. Some non-dairy sources of calcium are milk, yogurt, and spinach. When you don't get enough calcium, your body starts to take it from your bones. This can subsequently weaken the bones and cause osteoporosis.

Dairy items like milk, cheese, and yogurt as well as fortified cereal, dark leafy greens like spinach and kale, and enriched soy or almond milk are good sources.

• Vitamin D

Together, calcium and vitamin D is beneficial. In order for your body to properly absorb calcium from meals, it needs vitamin D. When exposed to sunshine in the proper manner and dosage, our bodies produce vitamin D. Vitamin D can be gained through diet or supplements for persons who do not regularly get exposure to sunlight.

You can get it in fatty fish such as salmon, tuna, sardines, mackerel, and herring, as well as in fortified milk, orange juice, egg yolks, and cereal.

• Vitamin C

Vitamin C aids in keeping joints healthy and reducing the incidence of inflammatory arthritis. The goal is to obtain the ideal quantity—neither too much nor too little. Vitamin C has a daily recommended consumption of 90 milligrams for men and 75 milligrams for women.

Oranges, grapefruits, limes, strawberries, mangoes, pineapple, bell peppers, and other citrus fruits contain it.

• Anthocyanins

Fruits that are red or purple include anthocyanins, which are antioxidants. Anthocyanins, which give fruits their color, can also aid in lowering levels of C-reactive protein, a marker of inflammation.

Strawberries, cherries, raspberries, blueberries, and blackberries are examples of red and purple fruits that contain them.

• Polyphenols

Polyphenol antioxidants may reduce joint inflammation and slow cartilage degeneration. Immunosuppressive medications for rheumatoid arthritis sufferers may also strengthen bones and improve the body's defenses against infections.

Teas (green, oolong, black, and white), particularly matcha (powdered green tea leaves), which contain a higher concentration of polyphenols, are where you may find them.

• Sulforaphane

Sulforaphane may decrease inflammation and block the enzymes responsible for degrading joint cartilage, according to research. Both of these things could be quite helpful for people with osteoarthritis.

cruciferous vegetables like cabbage, broccoli, kale, cauliflower, and Brussels sprouts contain it.

• Diallyl Disulfide

Diallyl disulfide may restrict the enzymes that damage cartilage, according to research. A study found that individuals who consumed these items on a regular basis showed less early osteoarthritis symptoms.

Foods from the allium family, such as leeks, garlic, and onion contain it.

Performance gains and physical wellness might result from having strong bones and joints. Getting enough calcium, vitamin K, and vitamin D from the correct meals will help increase bone strength and density.

PDO I Kimberly Tanador, RND

References:

6 SIMPLE FOODS TO EAT FOR BONE AND JOINT HEALTH

https://truesport.org/nutrition/6-foods-bone-joint-health/

Essential Nutrients for Your Bone and Joint Health

https://www.practo.com/healthfeed/essential-nutrients-for-your-bone-and-joint-health-42570/post

healthessentials

https://health.clevelandclinic.org/want-strong-bones-and-joints-get-your-nutrients-from-food-not-supplements/