Salmon and flaxseed provide omega-3 fatty acids, which reduce inflammation in joints; spinach, red bell peppers, and kale are rich in vitamin C, which helps keep bones healthy.
Exercising, eating a balanced diet, and maintaining good posture are habits that keep your joints flexible and moving smoothly. Maintaining healthy joints can help prevent or delay the onset of arthritis.
Some of the nutrients below also improve joint mobility by reducing inflammation and strengthening muscles and bones.
Salmon
Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids. These fats have anti-inflammatory properties, which are beneficial for people suffering from pain and osteoarthritis - a disease that leads to degeneration of joint cartilage.
Salmon is also rich in vitamin D and calcium, which support healthy bones and improve mobility. People with arthritis should maintain at least two fatty fish meals per week to reduce inflammation and improve bone health.
Spinach
Green vegetables such as spinach are rich in antioxidants that inhibit inflammation and reduce the symptoms of rheumatoid arthritis. Spinach provides abundant phytochemicals - which play a role in destroying free radicals, preventing oxidative damage.
Broccoli, kale, turnips, carrots, celery, and pears also contain phytochemicals and other antioxidants.
Blueberry
Blueberries are a nutritious fruit, rich in plant compounds and antioxidants. Polyphenols and flavonoids in blueberries help prevent degenerative diseases with symptoms of joint pain and reduce inflammation.
Eating blueberries also helps prevent bone loss and improve bone density as you age. Other sources of phytonutrients and antioxidants include raspberries, strawberries, and cranberries.
Flaxseed
Flaxseeds are rich in vitamin E and omega-3 fatty acids. Vitamin E can prevent cartilage degeneration and reduce joint pain in people with osteoarthritis.
This vitamin can also prevent the progression of this disease by eliminating oxidative stress and reducing inflammation. Other nutritious nuts include chia seeds, walnuts and almonds.
Red bell pepper
Red bell peppers are high in vitamin C, which helps the body make collagen, a part of cartilage, tendons, and ligaments that holds them together. Citrus fruits (grapefruit, oranges), tomatoes, and pineapples are also rich in vitamin C, which helps maintain healthy joints.
Red bell peppers contain a lot of vitamin C which helps the body produce collagen. Photo: Bao Bao
Kale
Kale and other dark green vegetables are rich in nutrients linked to joint health, including the antioxidant beta-carotene and vitamin C. The calcium in kale helps keep bones strong.
Turmeric
Curcumin in turmeric has anti-inflammatory properties that can help relieve joint pain. If you are not used to using turmeric directly, use curry powder to flavor your dishes and take advantage of the nutrients from turmeric.
Green tea
Green tea contains many antioxidants, typically catechins, which have anti-inflammatory effects and protect cartilage from degeneration. However, green tea also contains caffeine, which can cause insomnia and difficulty sleeping, so people with arthritis should avoid drinking it close to bedtime.
Cherry
Cherries get their deep red color from anthocyanins. These natural plant compounds reduce inflammation in people with arthritis, which can significantly reduce pain. Other fruits like blueberries, raspberries, and pomegranates have similar effects.
Bao Bao (According to WebMD, Very Well Fit )
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