With age, bones are constantly undergoing change in their structure and composition. Old bone is being resorbed and new bone formed. However, after about 30 years of age, new bone formation tends to slow down, causing reduced bone density and pain and stiffness in the joints.
While regular exercise can stimulate bone formation, it is important to eat right to provide the body with the necessary raw materials to build strong bones and joints.
Here is a list of foods that are good for your joints.
- Fish: Some types of fatty fish, like salmon, herring, and mackerel are rich in omega-3 fatty acids. Those suffering from rheumatoid arthritis can benefit from the consumption of foods rich in omega-3 fatty acids.
- Soy-Based Foods: Foods such as tofu high in protein but very low in fat. In addition, their anti-inflammatory benefits may relieve joint pain.
- Extra Virgin Olive Oil: Extra virgin olive oil has been associated with increased levels of osteocalcin, important for bone formation. Olive oil is also anti-inflammatory and antioxidant.
- Cherries: Anthocyanins, found in cherries, may help to reduce gout attacks.
- Dairy Products: Low-fat milk products, like yogurt, contain plenty of calcium and vitamin D, both of which increase bone strength and are extremely important for those with osteoporosis and osteoarthritis.
- Dark Green Vegetables: Dark green, leafy vegetables contain large quantities of calcium, which is one of the most important minerals for strong bones. Include the following in your diet – kale, collard greens, spinach and Chinese cabbage.
- In addition to the above, the following are also important for bone and joint health –
- Sweet Potatoes: rich in potassium and magnesium to boost bone health.
- Grapefruit: high in vitamin C, to prevent bone loss.
- Broccoli: rich in vitamin C and K, contains sulforaphane, which may slow the progression of osteoarthritis.