With age or due to certain diseases, joints eventually lose their mobility and can even cause pain. But it has been shown that there are foods that can help take care of them and stop or prevent their deterioration.
Certain foods contribute to the nutrition and metabolism of bones, the protection of cartilage and their maintenance. Vitamin C, for example, stimulates the production of collagen, which is very important for the flexibility and cushioning of joints. On the other hand, vitamin E improves the protection of the cartilage matrix.
In conclusion, there are different elements in foods that can help you keep your joints healthy, so it is important to know what they are and where you can find them in order to adapt your diet.
Here are some of the necessary nutrients you should be getting in your diet if you want to keep your joints healthy and avoid arthritis pain:
- Calcium and phosphorus: these supplement the formation and development of bones and teeth. It is important to keep a balance of both, as a lack or abundance of one can affect the absorption of the other.
- Magnesium: It is important for bone structure. It is important that it is in balance with calcium and its deficiency inhibits the synthesis of vitamin D, which is very important for good bone mineralization.
- Silicon: element that participates in the synthesis of elastin and collagen, the latter being very important for the fixation of calcium and magnesium in the bones and also stimulating the formation and mineralization of bones.
- Sulfur: it is present in collagen and is used to form tendons, cartilage and ligaments.
So, in summary, if you want to adapt your diet to have healthy joints, you should try to have good levels of vitamins (C, D, E), calcium, magnesium, silicon, sulfur and fatty acids. All of these foods influence in some way the creation of collagen, a very important fluid, especially for the knee, hip, elbow or shoulder, because it keeps the area lubricated and prevents friction between the bones.
In addition, the combination of these foods helps to reduce inflammation, a process that can cause joint pain.
Foods to Improve Joints
It is highly recommended to have a balanced diet of proteins, vitamins and minerals. So we list the foods that you should favor in your diet:
- Water: maintain good hydration as it helps synthesize synovial fluid, which is used to give mobility to joints with lubrication and creation of cushioning. It also helps prevent friction between cartilage and other tissues.
- Dairy products: especially cheeses (Gruyere, Emmental, Roquefort or fresh manchego) are a source of calcium, which is very important for the bones. If combined with vitamins D and C, absorption is faster and more effective.
- Nuts and seeds: sesame, almonds, sunflower seeds, walnuts, are foods rich in magnesium, which helps maintain bone health. It is an important component of the bone structure, so we must be careful with the foods that can offer it to us. In addition, to a lesser extent, these foods also provide calcium.
- Legumes: they strengthen bone tissue because they are high in magnesium and iron. Be sure to eat lentils, beans or chickpeas.
- Whole grains: rice, wheat or oats contain magnesium which, as we have said, is an important mineral for bone strength.
- Vegetables: the best are green leafy ones because they contain nutrients that serve to protect tissues from oxidative wear. Here are a few: chard, spinach or broccoli.
- Fruits: especially those that are very rich in vitamin C such as strawberries, kiwi, orange, papaya, pineapple, lemon or blueberries. This vitamin helps create collagen, which is very important for keeping bones and joints lubricated.
- Vegetables: like onions, garlic or leeks are rich in sulfur which, like vitamin C, is important for the creation of collagen.
- Meat: this is an important group because it contains proteins that create amino acids to synthesize collagen and maintain strong joints. Keep in mind that you can get protein from plant sources and it is recommended that you get 0.8 grams of protein for every pound you weigh. Keep in mind that red meat is not recommended.
- Fish: especially oily fish, because it is rich in omega 3 which is anti-inflammatory and will help protect the joints from wear and tear caused by friction.
- Olive oil: it is rich in vitamin K which helps to transport calcium. It is important not to abuse its consumption.
In addition, you can combine diet with exercise for people with arthritis, an activity that can improve pain and improve your quality of life. Some of the activities that can be good for people with arthritis are walking and bicycling or tai chi. Depending on the type of arthritis, exercising reduces pain, plus you get stronger muscles and reduce symptoms.
