Your joints are the vital parts of the body where two or more bones come together. Your body has lots of joints, from your shoulders and elbows to your hands, hips and knees. Joints also include the soft tissues around your bones, such as the cartilage, tendons and ligaments.
Your joints need proper care as there are a number of diseases that can affect your joints and cause pain, swelling and soreness which may lead to discomfort. Arthritis is the most common joint disorder faced by many people and there are several types, including osteoarthritis, gout and rheumatoid arthritis. On the first place it is very important to figure out the root cause of your joint pain. The good news is that there are many ways you can protect your joints. Paying attention to your diet can have a positive impact on your joints, even before you’re diagnosed with a joint problem. However, we came to know from research that taking a proper balanced diet can play a powerful role in keeping your joints healthy – and there are a few specific foods that may be particularly beneficial
Here are the top foods which are beneficial for your joint health.
Foods to Keep your Joints Healthy
Leafy greens & Green Vegetables –
Leafy greens and green vegetables are high in vitamins A, C and K, which are all essential for healthy bones and joints. They also contain antioxidants, which can help reduce inflammation. Intake of leafy green vegetables in your diet is an effective way to combat arthritis related inflammation. Green leafy veggies are a great source of fiber, iron, magnesium, potassium and calcium and are rich in a powerful antioxidant called Glutathione. Some research suggests it may be useful for mitigating the oxidative stress in the cartilage.
Omega-3 Fatty Acids –
Omega-3s are known for their anti-inflammatory properties, which help reduce joint pain and stiffness. Fatty fish — such as salmon and trout — may be beneficial if your joint pain is caused by inflammatory arthritis.
Nuts –
Many nuts are a good source of polyunsaturated and monounsaturated fats, which lower cholesterol and reduce the heart disease risks that can be higher in people with certain types of arthritis. Walnuts, Cashews, Almonds, Peanuts, Brazil Nuts. These healthy and nutrition loaded nuts are packed with many bioactive compounds, fatty acids, vitamins, minerals and fibre. They also are a good source of protein and antioxidant vitamins and minerals.
Seeds –
Just like nuts, seeds are also packed with similar nutrients. Flaxseed is one of the richest plant-based sources of omega 6 and contains something called lignans, which are powerful antioxidants. Flax seeds and Chia seeds are also an excellent source of anti-inflammatory ALA.
Berries –
Berries are rich in antioxidants which help to fight cell damage and offer a substantial dose of antioxidants, fiber, vitamins, minerals and other nutrients. More specifically they are loaded with vitamin C such as Blueberries, Raspberries, Strawberries and Pomegranates.
Turmeric –
Turmeric, the most crucial spice which is rich in phytonutrients that helps in shielding the cells from damage. It is a yellow spice known for its anti-inflammatory properties. Studies show that turmeric may be helpful in reducing inflammation and symptoms in people with osteoarthritis.
Ginger –
Ginger is another food that’s important for healthy joints and is rich in antioxidant and anti-inflammatory health benefits. Ginger can help to reduce inflammation in the body and has helped to reduce some of the main symptoms of inflammatory diseases like arthritis in both humans and animals.
What foods should you avoid?
Some foods can worsen inflammation. While incorporating joint-friendly foods, it is equally important to avoid foods that contribute to inflammation and joint stiffness otherwise it may lead to problems:
Processed foods and carbohydrate high in refined sugar and trans fats
Excessive red meat and fried foods
Salty food, sugary beverages and sodas
Excessive alcohol and smoking
Fried foods
