Food for your bones and joints

According to nutrition experts, eating foods that are good for your bones and joints will help fight inflammation and improve your physical activity. To choose foods that are good for your bones and joints, you need to have a scientific and appropriate diet. Here are a few notes to improve bone and joint health

1/ Food good for bones and joints

To maintain bone and joint activity, we need to combine diet and exercise. Here are some foods that are good for the bones and joints of the elderly in particular and bones and joints in general:

• Cherry
• Red chili
• Canned salmon
• Oatmeal
• Turmeric
• Walnuts
• Kale

In addition to the foods mentioned above, you need to learn more information about some nutritional groups that help improve bone and joint health.

2/ Notes on nutritional sources to improve bone and joint health

Degenerative arthritis or arthritis often tends to develop with age. Therefore, providing nutrition to prevent this bad sign is what we need to pay top attention to. Below are the nutritional groups that need to be supplemented and the foods that are good for bones and joints according to each group

• Fish oil and omega 3

Arthritis occurs when the body’s immune system reacts to some type of illness, leading to damage or irritation. Common symptoms of arthritis are redness, swelling and pain. To reduce pain and swelling, you can choose natural eating methods.

In some groups, fatty fish rich in omega 3 inhibits the ability of two proteins, CRP and interleukin-6, to reduce inflammation. According to analysis, subjects with high CRP index will often have pain, swelling and redness. Omega 3 can intervene and treat inflammation in some body cells. At the same time, with anti-inflammatory properties, this fat will minimize damage caused by inflammation.

Many studies have shown that oil has the function of protecting joints from causing cartilage destruction and reducing pain when inflamed. A serving of 30-60g/time and 4 times/week will be enough to reduce inflammation and protect heart health. To get this source of nutrients you should use salmon, tuna, sardines or mackerel. Or you can use fish oil products, but this method is not recommended because it has not been completely proven to be effective.

• Fiber

High cholesterol is believed to be one of the causes of arthritis. According to recommendations from nutritional organizations, fiber can limit the increase in bad cholesterol and purify and cool the body, which is good for the liver and many other organs. At the same time, the diet menu also focuses on this nutritional group because they create a feeling of fullness for a long time.

• Antioxidants

Antioxidants, in addition to preventing free radicals that cause cancer, can also fight inflammation and support the immune system. Berries like blueberries and raspberries are said to be foods rich in antioxidants. Therefore, this is also a good food for the bones and joints of the elderly. In addition, you can also eat strawberries, grapes, and soy-based products.

• Healthy fats

Avocados not only help us for a long time but also contain healthy fats for the body. At the same time, you also receive vitamin E to help nourish the skin and effectively fight inflammation. This diet should be established early in the early stages to prevent the disease from developing and causing serious damage to matches.

• Vitamins A and K

When energy is produced in the body, free radicals will appear that are harmful to health. They are the cause of cancer and even attack the joints. To minimize prevention, you need to supplement vitamins A and K to provide antioxidants to prevent the destructive power of free radicals. At the same time, they provide calcium to protect cells from free radicals and strengthen bones.

• Sulforaphane và glucosinate

Sulforaphane and glucosinate are substances that can slow down the inflammatory process and minimize cartilage damage when suffering from arthritis. You can find sulforaphane in cruciferous vegetables. As for glucosinate, it often appears in groups of plants with a pungent smell such as cabbage, mustard…

• Vitamin C

Vitamin-rich foods, in addition to enhancing resistance, also help the body absorb nutrients better. Therefore, bones are protected and cartilage cells are protected from danger. Currently, scientists have provided evidence that denies that citrus fruits are the cause of inflammation. However, grapefruit is not all good. You need to pay attention if you are using medications that have ingredients that interact with grapefruit.

• Sterol và stanol

Some foods that increase sterols and stanols come from plants. Their role is to stabilize a reasonable cholesterol index for the body. You can find this substance in yogurt.

• Canxi và vitamin D

Skim or low-fat milk and dairy products are good sources of calcium and vitamin D for bones. If you want to know what foods are good for your bones and joints, supplement vitamin D. Vitamin D through milk or sunlight will help limit arthritis for you. Furthermore, doctors believe that vitamin D deficiency is one of the important causes of arthritis

• Some supporting products

Sometimes when you don’t get nutrition with foods that are good for your bones and joints, try some support products. Nutrients are extracted and maximized for the body to absorb. However, which substances to supplement and how much to use depends on you. So please consult your doctor if you need to supplement.

3/ Food should be limited

In addition to foods that are good for bones and joints, elderly people should pay attention to staying away from the following foods to prevent inflammation from developing:

• Road

Sugar makes it easier to gain weight quickly, causing the release of free radicals to become even faster. Therefore, you should limit refined foods high in carbs such as white bread.

• Salt

Salt has a high ability to absorb water, increasing the risk of arthritis due to dry joints. When joint fluid is not enough to ensure friction, it will cause severe swelling and pain

• Saturated fat

Saturated fats and sugars cause overweight and obesity, which not only causes arthritis but also causes many problems for the body.

• MSG

MSG is a food additive that helps the taste buds perceive food more delicious. However, sweeteners are not friendly to our bones and joints.

• Drinks containing alcohol and stimulants

Beverages containing alcohol and stimulants often have negative effects on human health. Stimulants may relieve pain immediately, but in the long run, if you use them, you will have worse problems.

• Omega 6 fatty acids

They are the same group of saturated fats, but omega 3 limits arthritis while omega 6 increases the likelihood of arthritis. Therefore, you should avoid cooking oils from corn or sunflower.

There are some foods that seem harmless and at the same time do not support the treatment of arthritis that we are still mistaken about. Maybe they indirectly affect some people, but according to scientific evidence, gelatin, pectin, apple cider vinegar, alkali… do not create a clear reaction to treating arthritis.

In addition to learning what foods are good for your bones and joints, you should have an appropriate exercise regimen. Some studies have shown that exercise and combined nutrition will improve the overall health of the body to avoid any negative risks, especially when older.

Source: Vinmec