When you want to be a healthier adult, it isn’t just about weight loss and exercise. You also need to think about adding more nutrients to your joints and bones. These are integral parts of your body, but something not everyone thinks about until they have a major health condition or injury.
You need to grow strong, healthy bones to avoid serious problems as you age. Your joints are what hold your bones together, with conditions like arthritis being very common. You can get good support for your bones and joints by choosing the right superfoods.
Here is a list of 13 superfoods to eat when you want to improve your joint and bone health.
Milk
The first three food and drink items on this list are all going to be dairy products. These dairy products are not only ideal for your overall health and wellness but also specifically good for your joints and bones. Dairy has plenty of calcium and vitamin D, both of which are vital to having strong and healthy bones.
The first superfood that is good for your joints and bones is of course milk. Mlk is one of the best sources of calcium there is, which is vital for building strong bones. In addition to calcium, milk also has a lot of other amazing health benefits thanks to its long list of nutrients.
Here are some important nutrients you can get just by drinking milk:
- Vitamin A
- Vitamin D
- Vitamin B12
- Riboflavin
- Magnesium
- Phosphorous
- Potassium
To add more milk to your diet, try to drink a glass with your breakfast and dinner, and you will be well on your way.
Cheese
The next dairy product that is a great superfood for your joints and bones, including strengthening bones and helping with arthritis, is cheese. It has very similar nutrients to milk, including all of the same vitamins, magnesium, potassium, and yes calcium. It also happens to have a good amount of protein, another important nutrient that helps you have more energy and increase exercise. Exercise is important for battling arthritis and other joint conditions, so this is definitely a good thing.
The type of cheese you eat isn’t important, so don’t worry about which you choose. If you are on a special diet, you might need to look at the fat and calories, but just pay attention to portion size and always measure how much you are eating. Cheese also happens to be low in lactose, so if you are lactose intolerant, you might still be able to handle a small amount of it.
Here are some excellent types of cheese to add to the rotation:
- Cheddar
- Swiss
- Mozzarella
- Goat
- Parmesan
- And many others!
Yogurt
The third dairy product that can also be added to your diet for the benefit of your joints and bones is yogurt. Yogurt is also a good source of calcium and has less lactose than milk, so most people digest it just fine. With yogurt, you can choose plain or get a variety of different flavors. Try to find a yogurt without a lot of additives or sweeteners. Greek yogurt is one of the healthiest types you can get.
Like other dairy products, yogurt helps your bones with a high amount of calcium. It also has other vitamins and minerals that milk and cheese have, including protein, magnesium, and potassium.
Yogurt is great on its own, but you can also enjoy it with fruit, in a smoothie with fruit, veggies, and milk, or as a replacement for ice cream as a nighttime treat.
Dark, Leafy Greens
Yes, you definitely need to eat more veggies if you want to be healthy! This includes helping with medical conditions related to your joints and bones. Like dairy products, green leafy veggies also contain a good amount of calcium. Some other nutrients they have include antioxidants, magnesium, vitamin C, and carotenoids.
Combined, these nutrients help build strong and healthy bones, protect your joints, and keep away free radicals that could otherwise damage your cell membranes and cartilage. Many doctors recommend patients have more leafy greens if they are struggling with arthritis, especially rheumatoid arthritis and osteoarthritis. It can also be helpful at reducing inflammation that causes more pain for arthritis and conditions like gout.
Fatty Fish
Fatty, oily fish is on a lot of top superfoods lists, and for good reason. Everyone should have more healthy fats in their diet thanks to all the nutrition it provides. If you are not a vegetarian or vegan, then fatty fish can be a really good option for you.
Fatty and oily fish is on this list because of the omega-3 fatty acids. These are not only good for general health and wellness but because they have anti-inflammatory properties. Inflammation is what causes swelling and pain in your joints, such as from various forms of arthritis and similar physical conditions.
All you need to do is eat fatty, oily fish a few times a week to start naturally reducing inflammation. This can be tuna, salmon, mackerel, or even sushi. These types of fish are low in fat, calories, and carbs, so they should fit into your diet.
Olive Oil
Another healthy fat that can be helpful for your joints and bones is olive oil. If you want more healthy fats, but you don’t eat fish, then olive oil really is your next best option. It doesn’t have any saturated fat like vegetable oil and canola oil and instead has only monounsaturated fats. These are actually good for you.
The monounsaturated fats in olive oil allow you to reduce inflammation in your body and provide antioxidants as well. Olive oil is often recommended for people with arthritis, like osteoarthritis, and is great for a healthy diet.
If you are new to using olive oil, here are a few different options to start with:
- Use olive oil to toss your pasta and keep it from sticking
- Use olive oil for sauteeing or marinating veggies and meat
- Use olive oil as a dressing for a light salad
- Dip bread in olive oil with seasoning instead of butter
Apples
You are also going to find some fruits on this list of superfoods for your joints and bones. It should come as no surprise that a healthy diet, regardless of your purpose, includes fruits, vegetables, and healthy fats. One of the top fruits to eat for healthy joints and bones is the apple.
Apples are a superfood because they have a lot of nutrients, including vitamin C, vitamin B6, folate, fiber, and potassium. It is vitamins B6 and vitamin C that really help to fight off arthritis by reducing your inflammation. Apples can also reduce your overall amount of fat and calories by eating them instead of fatty, unhealthy snacks, and managing your weight is also great for your joints.
Bananas
Another fruit that you should add to your diet is bananas. Bananas are excellent because they are so easy to eat! Unlike many other fruits that require spending time on removing seeds, slicing, and peeling, a banana is peeled with no special tools and can be eaten without ever slicing it up. Of course, you can slice it to put in your cereal or oatmeal, but that is definitely not necessary. It is also perfect for any smoothie. If you use a frozen banana in your smoothie, you don’t need to add ice.
While many people will eat bananas because of the potassium, which does help reduce muscle cramps, that is definitely not the only benefit to them. They also have nutrients that help with healthy joints and arthritis, including vitamin B6, vitamin C, and folate, similar to apples.
Sweet Peppers
A lot of different peppers are actually very good for you, from green bell peppers to cayenne peppers. But for the purpose of your joints and bones, one of the best varieties is the sweet pepper. Sweet peppers usually include mini bell peppers or green bell peppers.
Sweet peppers contain a lot of vitamin C, so if you are not interested in citrus fruits like oranges and lemons, then sweet peppers are a great alternative. Vitamin C is really good for your bones and joints as you age, as well as other nutrients in the vegetables like folate and vitamin B6.
Here are some fun ideas for using sweet peppers in your meals:
Make low-carb ‘nachos’ with cut-up peppers as the chips. Add sliced sweet peppers to your chili or soup make mini stuffed peppers with the small varieties
Curry Spices
Superfoods often include fruits and vegetables, but don’t forget seasonings, spices, and herbs are also included. For your joints and bones, curry spice is at the top of the list. Curry spice is traditionally used in Indian and Middle Eastern dishes, but many other cuisines also use this spice.
It helps with reducing inflammation, which as you know is important for people who have arthritis. Even if you don’t like spicy food, you can use just a little bit in your chicken or chili recipes to get the benefits without making it too spicy. You also get similar effects from other spices, including mustard, turmeric, and ginger.
Berries
Back to fruit for this superfoods list! If you want to have strong and healthy bones and joints, then you should definitely be adding berries to your regular diet. The good thing about this is that it can be just about any berry you like, and it will have the right nutrients.
Berries are packed full of antioxidants, so most of them are going to be considered superfoods. As you know, antioxidants help provide anti-inflammation properties, which is great for your joints whether you have arthritis or are trying to prevent it. Try to have at least one serving of berries every day, more if you enjoy them.
Some good berries with a lot of important nutrients are:
- Blueberries
- Strawberries
- Raspberries
- Elderberries
Sesame Seeds
Don’t forget about your seeds, as they are also on the list of top superfoods for joint and bone health. Sesame seeds have nutrients like vitamin D, vitamin K, calcium, phosphorous, and magnesium, all of which reduce inflammation, support healthy bones, and help to protect your joints from damage.
Sesame seeds are very low in fat, but a little goes a long way. You can add sesame seeds to your oatmeal, smoothies, top of your salad, and just about anywhere you want a little crunch. Try to have ¼ cup of these seeds a day for maximum benefits.
Tofu
The last superfood on this list is tofu. This is a good option if you are on a vegetarian or vegan diet, providing calcium even without any dairy products. You can get 800 milligrams of tofu in just ½ cup of it. Tofu might look weird, but it picks up anything you flavor it with, so it is really easy to add to your different meals.
Other great additions to your diet to help boost your bone and joint health are MilkCa and Fern-D! Order them now at Orgaanics!
