Your joints act as pillows for your bones and cartilage. Within your every joint, there is a pocket of synovial fluid which is a yolk-like fluid that works as a cushion for all your cartilage each time that you bend to allow your bones to move. Every source of joint pain or inflammation  that you experience is related to the cartilage or the synovial fluid in some way. Joint pain is not only for the elderly;  joint pain can affect anyone. Athletes especially are the ones who are most vulnerable. There are numerous foods to improve joint health which have the right nutrients that will promote strong joints and reduce joint pain.

Foods to Improve Joint Health

The following are some foods that you can use to improve joint health. The next time that you go shopping at the grocery store, look for the following:

Extra virgin olive oil

It is also known as EVOO and is one of the good sources of the lubricin, which is a protein that works to improve the ability of your synovial fluid to protect the cartilage surrounding your bones as well as act as a lubricant.[1] Extra virgin olive oil helps lubricate your living hinges. Add some to a salad dressing or make a pasta dish with extra virgin oil.

Red peppers

The target nutrient that we are looking for in the red pepper is vitamin C. This vitamin is essential in your body as it helps make collagen which keeps the body youthful. This collagen is also what makes up the tendons, cartilage, and the ligaments. Not only does vitamin C help build a healthier cartilage, but adding foods rich in vitamin C  to your diet will also help restore cartilage in places where damage has already occurred. You can find vitamin C in citrus fruits and tomatoes as well.

Salmon

As extra virgin olive oil works on your synovial fluid and the extension of the cartilage, salmon will help bolster your bones. [2] This fish is an excellent source of calcium as well as vitamin D which is an essential minerals needed to maintain the strength of your skeleton. Salmon also contains omega-3 fatty acids which are anti-inflammatory. Because joint pain is related to inflammation response, you can use salmon to strengthen your bones and relieve joint pain.

Cherries

The chemical known as anthocyanin that gives cherries the red color is what helps improve your joint health. Thus any of the rich colored fruits that you can find like the cherries, pomegranates or blueberries will go a long way in improving your joint health. Anthocyanin is also known for the anti-inflammatory properties which make them healthy foods to improve joint health.

Walnuts

These are another example of foods to improve your joint health.[3] Walnuts are an excellent source if you are looking to add inflammation-reducing omega-3 fatty acids to your diet. Despite the fact that walnuts can help you to fight joint pain, don’t overdo it as they are high in calories. Go for a handful each day to obtain the omega-3 levels that they will offer you. You can try mixing walnuts with your pasta or make a salad that also contains extra virgin olive oil and salmon.

Soy

When looking for foods to improve joint health, don’t ignore soy. Despite the fact that your body will always try to maintain some degree of synovial fluid, sometimes injuries may cause the level of the fluid to go down. It is where soy comes in to help in moving things along during the healing process which will involve the restoration of the synovial fluid. Soy contains estrogen, which affects the production of hyaluronic acid and is a fundamental component in the synovial fluid. This is what makes it one of the best foods to improve joint health. You can try soy milk, edamame, soybeans and any source of soy to help you improve your joint health or ease pain.

Kale

As far as your joint health is concerned, kale is almost the perfect food.[4] It contains vitamin C for your cartilage, ligaments and tendons, calcium to make your bones strong, and antioxidants such as the beta-carotene to improve your joint protection. You can also get the vitamin C from other vegetables like lemons and melons.

There are more foods to improve joint health that you can eat; the above are just but a few of the leading and most readily available foods. You can also consider other foods such as the apples, eggs, and garlic.

 

References:

[1] http://www.arthritis.org/living-with-arthritis/arthritis-diet/best-foods-for-arthritis/healthy-oils.php

[2] http://www.arthritis.org/living-with-arthritis/arthritis-diet/best-foods-for-arthritis/best-fish-for-arthritis.php

[3] http://www.superfoodsrx.com/healthyliving/which-nuts-walnuts-benefits/

[4] http://www.vegkitchen.com/nutrition/5-top-health-benefits-of-kale/