Pain Joints Concept Skeleton Muscle

By the age of 30, new bone formation begins to slow down resulting in thinning of bone and stiffness in the joints.

Regular exercise can provide stimulus for the bone formation process, but you also need to eat right, so your body has the necessary raw materials to build strong bones and joints.

Here is a list of foods that will provide the right kind of nutrition for your joints :

  • Soy-Based Foods:  Foods such as tofu and edamame are high in protein and fibre, and very low in fat. They have anti-inflammatory benefits that may relieve joint pain.
  • Extra Virgin Olive Oil:  Consumption of extra virgin olive oil has been associated with increased levels of bone formation markers such as osteocalcin. In its pure form, olive oil has a lot of anti-inflammatory and antioxidant properties.
  • Cherries:  According to research studies, anthocyanins found in cherries can help reduce gout attacks.
  • Dairy Products:  Low-fat milk products such as cheese and yogurt are packed with plenty of calcium and vitamin D, which increase bone strength and should be consumed by those with osteoporosis and osteoarthritis.
  • Dark Green Vegetables:  Calcium is one of the most important minerals for strong bones and is found in large quantities in dark green leafy vegetables such as kale, collard greens, spinach and Chinese cabbage.
  • Sweet Potatoes:  They are a rich source of potassium and magnesium which can help boost bone health.
  • Grapefruit:  This fruit is high in vitamin C, an important vitamin that helps prevent bone loss.
  • Broccoli:  Besides containing a high amount of vitamins C and K, broccoli also contains the compound sulforaphane, which helps slow down the progression of osteoarthritis.
  • Green Tea:  Studies have shown that green tea is packed with antioxidants that reduce inflammation and minimises the destruction of cartilage.
  • Fish:  Certain types of fatty fish such as tuna, salmon, herring, and mackerel are rich in omega-3 fatty acids. About 80-100 grams twice a week will benefit those suffering from rheumatoid arthritis.

By incorporating foods from the above-mentioned list into your diet, you will be optimising joint nutrition and reducing your risk of developing osteoarthritis, rheumatoid arthritis, and other bone & joint conditions!