Your body consists of more than 200 bones and 300-plus joints made up of living tissues. In order to keep everything functioning as designed, these parts need to have access to essential nutrients. You’re more likely to be getting the right mix of beneficial vitamins, minerals, and nutrients if your diet includes an assortment of foods rich in the good things your bones and joints need.
1. Tuna, Salmon, and Sardines
There are many types of fish that can be good for your bones and joints, but these three are especially chock-full nutrients. A serving of tuna will give you about the half of the vitamin D you need for your day, and salmon will meet all of your vitamin D requirements for the entire day. Whether added to pastas and salads or enjoyed straight out of the can, sardines are a good source of vitamin D and calcium. The omega-3 fatty acids in fish also boost bone mineral content.
Folate, calcium, magnesium, phosphorus, and potassium are among the many bone-beneficial nutrients found in egg whites. But it’s the yolk of eggs that has most of the vitamin D. Add some fresh veggies and cheese to scrambled eggs and you’ll be doing even more wonderful things for your bones and joints.
An excellent source of antioxidants, cinnamon is a spice that’s also good for your bones and joints. Cinnamon also reduces the bone breakdown that can increase your risk of developing osteoporosis, a wear-and-tear form of arthritis that’s more common among adults 50 and over.
4. Orange Juice
The vitamin C in orange juice is what stimulates the production of collagen, a substance that forms connective tissues like what’s found in bones and joints. If you are taking calcium supplements, a glass of orange juice may help enhance their effects.
Leafy, green vegetables like spinach will give you an abundance of vitamins A, C, E and K along with a heaping helping of calcium. There’s also research suggesting that the B vitamins in spinach and other green, leafy veggies such as kale and collard greens may prevent osteoporosis and other conditions that typically affect bones and joints.
Keeping your bones and joints healthy also means avoiding certain foods that aren’t so good for tissues that need beneficial nutrients. Sugary snacks, processed foods, and saturated foods are just some of the things that can contribute to inflammation. Diabetes and other underlying health issues that affect circulation also play a role in determining how well nutrients are delivered to bone and joints.