Everyone needs healthy joints to move in a more efficient manner. That is why it is important to include the following foods in your diet especially if you exercise a lot. These food items not only strengthen the joints; they can also strengthen the bones that attach to the joints.
Salmon and Other Fatty Fish
These fishes are excellent sources of the omega-3 essential fatty acids EPA and DHA. Both DHA and EPA are known for their anti-inflammatory properties.
Fatty fish can help reduce the amount of pro-inflammatory substances in the body. It can reduce the intensity of joint pain, while also promoting a better range of motion of the joints.
Salmon and other fatty fish are also rich in Vitamin D. There are researches conducted among people with rheumatoid arthritis. These persons had decreased amounts of Vitamin D in their body.
This led researchers to believe that a deficiency in this vitamin can lead to rheumatoid arthritis. This is in addition to bone fragility secondary to a reduction in bone density. Eating foods rich in Vitamin D can help provide for healthier joints and stronger bones.
Broccoli and Other Cruciferous Vegetables
Broccoli is popular for its anti-inflammatory properties. It can reduce the number of pro-inflammatory substances in the body. By keeping these substances in check, you get to maintain the full function of your joints.
Cruciferous vegetables also contain sulforaphane. This is a phytochemical that can prevent the formation of a particular type of cell that can contribute to the development of rheumatoid arthritis.
While the activities of this substance are limited only to laboratory animals, the implications for human health are significant. It highlights the popular notion that broccoli is one of the superfoods on the planet.
There are plenty of reasons why people love apples. Not only does the fruit provide a very delicious snack or dessert, it can also bring a host of benefits. One of these is healthier joints. Apples contain many phytochemicals that have anti-inflammatory properties.
They can include catechins, anthocyanins, quercetin, and chlorogenic acid. Catechins help prevent the unnecessary breakdown of cartilage and collagen. These two structures are very important to the joints.
Apples are also rich in Vitamin C. We already know that this nutrient keeps doctors away by boosting our immune system. What some people do not realise is that Vitamin C is also essential in the production of collagen.
The more Vitamin C you have, the more efficient your body is in producing collagen. It can then strengthen the extracellular matrix of the joints by increasing their collagen composition.
Cherries and Berries
Cherries and berries contain anthocyanins. They are plant molecules that have anti-inflammatory properties. They negate the effects of pro-inflammatory substances to help keep the inflammatory process in check.
When translated in terms of joint function, the compounds ensure a smoother surface for the bones to glide on. This facilitates better movement.
People with gout also report fewer incidences of flare-ups if they include fresh cherries in their diets. They are also good sources of magnesium that can help ease joint pain.
One of the lesser known properties of ginger is that it works a lot like COX-2 inhibitors and ibuprofen. This is how it applies its anti-inflammatory properties so that you will be able to move your joints with ease. It can also suppress the pro-inflammatory molecule known as leukotriene.
Ginger can also deactivate certain genes that code for inflammation. It makes this food a great alternative to conventional anti-inflammatory drugs and pain killers. Overall, it is a healthy food to include in your diet if you want to strengthen your joints and keep them healthy.
Everyone knows how good milk is when it comes to bone health. However, the lower the fat content of the milk, the better it is in terms of preventing osteoarthritis.
This is the result of several studies conducted on women who are at risk of such a disease. Fat-free milk is the best when it comes to joint health.
Reduced-fat milk contains higher levels of Vitamin D and calcium. The two nutrients play a very important role in maintaining the integrity of the joints. They provide the building blocks for the different components of the joints.
Foods rich in anti-inflammatory substances are always good choices for optimal joint health. Those with nutrients that can strengthen the different components of the joints can also help.