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November 18, 2020

Joint effort: The foods you should eat for healthy joints

Filed under: Fitness — Tags: — admin @ 3:11 am

Do you hear your joints creak when you go for long walks? Or do you just feel stiff when you move from sitting to standing? Well the good news is, the food you eat can help keep you limber.

Eating a balanced diet that is rich in minimally processed whole foods gives your body the tools it needs to keep your joints healthy.

Unlike processed foods that are high in fat, sugar and salt and lack vital nutrients, minimally-processed whole foods are nutrient-rich, containing an array of antioxidants that help to manage inflammation in the body.

While no single food will support your creaking joints, adding these five ingredients to your meal plan may help you maintain healthy joints over the long-term. 

1. Fresh or tinned salmon

Oily fish, like salmon, are rich in omega-3 fatty acids which have anti-inflammatory properties.

Omega-3 fatty acids have been shown to support healthy joints. The joint benefits come with 2-3 serves of salmon (150-200g) each week.

2. Extra virgin olive oil (EVOO)

EVOO contains several bioactives which are antioxidants that may help reduce inflammation in the joints.

Including two or three tablespoons of EVOO is all you need to help keep your joints healthy, so why not enjoy it drizzled over your favourite salad or with balsamic vinegar to dip your sourdough in.

3. Broccoli

Just like kale, cauliflower and brussels sprouts, kale is a cruciferous vegetable that is full of antioxidants.

One antioxidant in particular, sulforaphane, is released when you eat cruciferous vegetables, but particularly broccoli. This works with the enzymes that cause joint wear and tear by slowing the effects of joint niggles.

Enjoy broccoli each day as part of your recommended five vegetable serves.

4. Turmeric

This yellow spice has traditionally been used in Ayurvedic Medicine as it contains an anti-inflammatory ingredient called curcumin.

It also has an integral role in supporting healthy liver function and relieving digestive discomfort.

Add turmeric to your smoothies, toss it through vegetables or fish, use it in soups or add it to your scrambled eggs.

5. Green tea

Green tea is packed with polyphenol antioxidants that play a role in supporting the body against free radicals, helping to keep joints happy.

Just 3-4 cups of green tea each day is all you need to enjoy the benefits to improve your sense of wellbeing.

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