15 Amazing Foods For Strong Bones And Joints You Should Eat Everyday
Do you take care of your bones and joints health?
Weak bones and joint issues make life miserable.
And with growing skeletal issues like osteoporosis affecting 54 million Americans, it becomes
essential for us to look after our bone health.
So how are you going to do that; Well, you just have to eat the right food.
Some nutritious foods can help you get strong and healthy bones and joints.
Want to know more about them?
Then stay with us as we are about to discuss the 15 best foods for keeping your bones and
joints strong and healthy.
#1.
Bone broth Bone broth is a magical elixir for your bones.
It is rich in vitamins, minerals, and protein, which help build and strengthen your bones.
It also contains glucosamine and chondroitin, chemical compounds that inhibit cartilage
breakdown, promote healthy joints, and lessen the symptoms of osteoarthritis.
You can make bone broth by using the bones of any animal.
Place the bones in a large pot of water and cook it for 12-24 hours on low heat to get
maximum benefits.
You can also add your favorite vegetables and spices to enhance the taste and nutrients.
#2.
Eggs It is one of the most simple and nutritious
food you can eat for strong bones and joints.
A 2018 study shows that egg consumption is associated with a lower risk of fractures
and osteoporosis.
They contain a high amount of protein and anti-inflammatory compounds that strengthen
bones and reduce the damage and inflammation of joints.
And most importantly, eggs are one of the few dietary sources of vitamin D, a vitamin
that is essential for the absorption of calcium and phosphorus.
#3.
Almonds Almonds not only make your memory strong,
but they are also beneficial for bones and joints health.
It is rich in calcium and magnesium, the two most essential minerals for your bones.
Plus, it also contains omega-3 fatty acid, a good kind of fat that reduces inflammation,
boosts the amount of calcium in bones, and reduces your risk of arthritis and osteoporosis.
So what are you waiting for; grab a handful of almonds and start eating but make sure
to buy unsalted ones
#4.
Salmon A high amount of omega-3 fatty acid and Vitamin
D makes salmon one of the most beneficial food for your bones.
Omega-3 and vitamin D increase calcium absorption, reduce bone breakdown, and enhance calcium
in the bones.
Also, omega-3 fatty acids neutralize the free radicals, reduce inflammation and keep your
joints smooth and moving.
Eat 3 to 4 ounces of salmon twice a week, and to get maximum benefits, try steaming
or baking it instead of deep-frying.
#5.
Collards Greens Collards greens contain an abundant amount
of calcium.
With just one cup of raw collard greens (36g), you get 83.5mg of calcium.
It is about 8 percent of the daily recommended value.
And it is not the only benefit; These big leaves have a lot more to offer.
It also contains a good amount of vitamin K, which increases bone mineral density and
reduces the risk of fractures.
So if you want to stay fit, eat your greens.
#6.
Cherries Here is another reason to love the juicy red
cherries, they reduce inflammation, joint stiffness, and pain in people with osteoarthritis,
a degenerative joint disease.
A 2013 study shows that patients who consume tart cherry juice daily for six weeks experience
a significant improvement in joint pain and physical function.
It is because cherries are rich in antioxidants which prevent oxidative damage and inflammation.
You can add cherries to your morning smoothies or enjoy them at snack time.
It is delicious and healthy in every way.
#7.
Moringa This magical plant has a cure for everything,
Yup, even your weak bones, and painful knee.
It contains calcium and phosphorous, which keeps your bones strong and healthy.
Additionally, a study published in the journal Integrative Medicine Research shows that moringa
extract reduces the symptoms of arthritis due to its antioxidant content.
So it is time to replace your ordinary teas with moringa tea.
It is also available in supplemental form, but make sure to consult with your dietitian
before taking any supplements.
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#8.
Gelatin Gelatin is made from dehydrating and isolating
animal parts, like skin, tissue, and bones, This might not sound too appealing, but it
is very healthy and gives the body the nutrients it needs to keep your bones and joints healthy.
It stops the chronic inflammatory responses that cause joint and bones inflammation.
You can buy it from the store or make some at your home and use it for making delicious
desserts, trifles, fruit snacks, or jelly.
#9.
Cheese Good news for cheese lovers, a study published
in the journal Clinical Cases in Mineral and Bone Metabolism shows that cheese, especially
parmesan cheese is an excellent choice for bone health.
It contains high biological value protein and calcium, which make bones strong and tough.
But make sure to maintain portion control.
Everything can be harmful when taken in excess; The same goes for cheese.
It is a high caloric food and can make you gain weight.
#10.
Bladderwrack Bladderwrack is a type of brown seaweed famous
for its anti-inflammatory properties.
According to a study published in the journal Biologics, it can reduce swelling, pain, and
irritation and can be helpful for osteoarthritis patients.
It is due to the antioxidants, fucoidans, and fucoxanthin present in bladderwrack.
They neutralize the free radicals and protect bones and joints from damage and inflammation.
You can add it to soups, stews, and clambakes.
Adding it will surely enhance the taste and nutritional benefits of your dish.
#11.
Okra Okra, also known as ladyfinger, is rich in
calcium, making it an excellent choice for your bone's health.
With just 100g of okra, you get 83mg of calcium, Which is about 8.3 percent of the daily recommended
value.
It also contains vitamin K and folate.
They increase the bone formation and mineralization process and reduce the risk of osteoporosis.
Plus, it is easy to add it to your diet.
You can fry, grill, roast, or even pickle it.
It tastes delicious in every way.
#12.
Sauerkraut Sauerkraut is a fermented cabbage that improves
digestive health to absorb more minerals.
And as it contains cabbage, it is rich in vitamin K and calcium.
Vitamin K activates the protein that binds with calcium and increases its absorption,
thus contributing to stronger, healthier bones.
#13.
Tofu Tofu made with coagulant calcium sulfate has
a surprisingly high portion of calcium.
Though the amount varies between tofu types and brands, one 3-ounce serving can deliver
around 10 percent of your daily needs; This is especially good if you are dairy-free.
You can fry it with garlic and sesame seeds or enjoy baked crispy tofu with your favorite
spices and sauce.
It makes a yummy less caloric healthy snack.
#14.
Edamame Edamame is not only rich in calcium but also
contains a significant amount of magnesium and potassium, making it an excellent food
for healthy bone development.
A study published in the journal Musculoskeletal Disease shows that soy foods consumption like
edamame is associated with better bone health and a lower risk of fractures, especially
in post-menopausal women.
It also contains omega-3 fatty acids, which work wonders for reducing inflammation and
joint pain.
#15.
Mineral water Water can heal, especially when it is mineral
water rich in calcium.
According to the American Society for Nutrition, calcium intake from drinking water is positively
associated with bone growth and health.
Plus, water plays a role in lubricating the joints, removing toxins from the system, and
lowering inflammation and damage.
So make sure to keep yourself hydrated, and if your dietary calcium intake is low, go
for mineral water.
Adding these foods to your daily diet will surely help you get strong bones and joints.
Combine this healthy diet with regular physical activity and sun exposure for vitamin D and
your bones with thank you.
So eat right, stay strong, and enjoy a beautiful, healthy life because you deserve it.
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