If you are experiencing joint pain or want to prevent it, your diet can play an essential role in your overall joint health. Consuming foods that reduce inflammation, strengthen connective tissue, and improve bone density can help preserve your joints, prevent injuries, and offer natural relief for joint pain. In this article, we will explore some of the best foods for healthy joints and cartilage and which foods to avoid.
Also Read- 10 Foods to Relieve Knee Pain
Here are some of the healthy food that you can prefer to make your joints and cartilage healthy & stronger.
Many fruits are rich in antioxidants that help reduce inflammation in the body and alleviate joint pain.
• Blueberries are an excellent example of a fruit that contains powerful flavonoids that can turn off the inflammatory response in the body.
• Pineapple contains bromelain, an enzyme that has been shown to relieve joint pain associated with rheumatoid arthritis and osteoarthritis.
• Tomatoes contain the antioxidant lycopene, which also provides improvements for joint health.
Beans and lentils contain anthocyanins, a flavonoid that helps reduce inflammation in the body. These foods also provide a great source of essential minerals, fibre, and protein. Examples of beans and lentils include pinto beans, chickpeas, black beans, soybeans, and lentils.
Oils such as peanut oil, vegetable oil, and sunflower oil can increase inflammation levels in the body. In contrast, olive oil is an excellent substitute for salad dressings or cooking. It is a healthy fat and contains inflammation-fighting Omega-3 fatty acids.
Cruciferous vegetables, such as broccoli, cauliflower, and Brussels sprouts, have been found to block enzymes that lead to joint inflammation. They are also rich in essential vitamins and minerals that support overall health.
Refined grains can trigger the body's inflammatory response, while whole grains may help counteract it. Whole oats, rye, barley, and whole wheat are examples of grains that are recommended for reducing inflammation and joint pain.
Aromatic root vegetables such as onions, garlic, turmeric, and ginger are known for their anti-inflammatory properties. They can help treat joint pain and other symptoms of arthritis. These vegetables can be added to meals for additional flavour while boosting joint health.
Dark chocolate contains antioxidants that counteract inflammation in the body. It is essential to choose chocolate with a high percentage of cocoa and to consume it in moderation.
Seeds and nuts are excellent sources of healthy fats known as Omega-3 fatty acids. These fatty acids have anti-inflammatory properties, which can help reduce inflammation in the body and prevent joint pain. Examples of nuts and seeds that contain Omega-3 fatty acids include almonds, walnuts, pine nuts, flax seeds, and chia seeds.
Coldwater fish, such as salmon, tuna, trout, and halibut, are another excellent source of Omega-3 fatty acids. Consuming these fish or a daily fish oil supplement can help reduce inflammation in the body, and lower the risk of diabetes, heart disease, and other health conditions.
Also Read Tips to Keep Knees Healthy and Strong
You are now aware of the foods that make your joints stronger but with that, you should also know the inflammatory foods that need to be avoided for joints.
Here are the foods that can increase inflammation in the body and leads to joint pain.
Processed foods: Having processed foods can increase inflammation in the body as these foods contain high levels of salt, sugar and unhealthy fats. These foods should be avoided.
Fried foods: The amount of oil consumed in the body can increase joint pains. Fried food includes unhealthy fats and oil that lead to inflammation in the body. Oils high in Omega-6 fatty acids or saturated fats: These oils can contribute to inflammation and should be limited or avoided.