The human body has about 350 joints. These “invisible” joints often remain in the background, despite the fact that they are a valuable element of the body, responsible for movement and support. Healthy joints allow us to move, lift objects and perform daily activities. At the same time, they help maintain balance and avoid shock.
But what does it take to keep them healthy?
Diet plays a special role in maintaining joint health. A high intake of omega-3 fatty acids and collagen is necessary, according to the expert, who suggests 10 foods you should include in your diet to ensure healthy joints:
1. Sweet peppers
Red, yellow, green, and orange peppers are top sources of vitamin C, which helps stimulate the natural production of collagen, an essential component of joint cartilage. It also affects the gut microbiome, reducing inflammation, which is extremely important if you are dealing with an inflammatory condition, such as arthritis. A lack of vitamin C can slow down collagen production and lead to joint pain.
2. Cruciferous Vegetables
Cruciferous vegetables contain sulforaphane, a compound that prevents inflammation and slows down the cartilage damage caused by osteoarthritis. Vegetables such as broccoli, cabbage, Brussels sprouts, cauliflower, and bok choy contain sulforaphane. They are also rich in antioxidants, calcium, and fiber, all of which are essential for joint health. It’s worth noting that cooking reduces sulforaphane, so it’s best to eat the vegetables raw.
3. Fatty Fish
The omega-3 fatty acids in fish are beneficial, especially if you’re dealing with joint pain due to an inflammatory condition like arthritis. Some of the best fatty fish include sardines, anchovies, trout, albacore tuna, salmon, and mackerel, with the expert noting that the latter three should be consumed in moderation, as they often contain significant amounts of zinc.
4. Microalgae
If you don’t eat fish, you can get your omega-3s from microalgae. Spirulina, often found in drinks and foods, is high in omega-3s and has been linked to a host of other health benefits. NASA even uses it as a supplement to help astronauts stay healthy in space.
5. Cherries
Both the fruit and its juice have been shown to reduce uric acid concentrations in the body, thereby reducing the risk of gout.
6. Chia seeds
They contain antioxidants and omega-3 fatty acids, and they also have anti-inflammatory properties. They may also help prevent arthritis, and some research suggests they increase bone density. However, more research is needed to confirm these findings.
7. Berries
They are rich in flavonoids, which have antioxidant properties. They also have anti-inflammatory and analgesic effects, relieving conditions such as osteoarthritis and rheumatoid arthritis. The richest in flavonoids are blueberries, raspberries, strawberries and pomegranates.
8. Pineapple
Pineapple contains the enzyme bromelain, which can relieve the pain of osteoarthritis and rheumatoid arthritis by protecting the cartilage around the joints.
9. Onions
Onions contain quercetin, which is linked to a number of beneficial effects and may help prevent joint damage from arthritis. Other foods that contain quercetin include citrus fruits, capers, cabbage, apples, and blueberries.
10. Nuts and Seeds
Nuts and seeds can be good sources of protein, antioxidants, and minerals. Some also contain alpha-linolenic acid, an omega-3 fatty acid with anti-inflammatory properties. Some good choices include walnuts, almonds, and flaxseeds. Try to avoid options that are high in salt.
Another tip: Don’t skip exercise
Besides the foods that are good for you, it’s important to stay physically active to prevent or slow down the onset of joint disorders. Exercise keeps your joints flexible and strengthens the muscles around them, reducing the risk of injury. It also helps you maintain a healthy weight, which reduces stress on your joints.
