11 FOODS TO IMPROVE YOUR BONE STRENGTH AND JOINT HEALTH

 11 Foods To Improve Your Bone Strength And Joint Health

 

As supplements like collagen and glucosamine grow in popularity, many of us are quickly learning that we don't have to live with the pain of weak bones and stiff joints. While certain supplements can help maintain bone and joint health, the key to maintaining a strong body starts in the kitchen. A balanced diet that focuses on essential nutrients is the first step towards pain-free cycling and promoting bone and joint health.

What nutrients are important for bones and joints?

It takes more than a glass of milk to protect your bones and joints from the normal wear and tear that comes with aging. Consuming the following amounts of nutrients each day can protect your joints in the long run.

Calcium: This mineral serves many purposes in the body, but it's especially important for strong bones, says Anthony Koury, M.D., an orthopedic surgeon at the University of Toledo Medical Center. It is not a nutrient that occurs naturally in the body and must be consumed through food. Adults need 1,000 milligrams of calcium each day.

Vitamin D: Calcium is essential for the absorption, and people who are deficient in this vitamin can have soft bones and even deformities, Koury says. The suggestion for vitamin D is 600 IU (global units) each day.

Collagen: Found in the connective tissue of animals, collagen is the most abundant protein in the human body. It is tracked down in the skin, muscles, bones, and ligaments and is a supplement contemplated to help joint wellbeing and treat joint pain torment. There is no daily recommendation for collagen, but for those who eat a lot of meat every day.

Vitamin C: This immune-boosting nutrient aids in collagen synthesis. In addition, vitamin C stimulates bone-forming cells, and vitamin D increases the ability to absorb calcium,- says Koury. Vitamin C recommendations vary from 75 to 120 milligrams depending on gender and pregnancy status.

Omega-3s: These healthy fatty acids have been shown to reduce inflammation levels in the body. Since running is a common cause of acute inflammation, eating optimal levels of omega-3 can protect your joints. There's no recommended daily amount of omega-3s, but the National Institutes of Health recommends 1.1 grams of ALA (alpha-linolenic acid—an essential fatty acid that your body can't make on its own). ALA for women and 1.6 grams for men.

Magnesium: 60 percent of the total magnesium is stored in the bones, and not getting enough can lead to osteoporosis. It also plays an important role in activating vitamin D.

Vitamin K: This nutrient is a transporter for calcium to reach the bones. Adult men need 120 micrograms (mcg) of vitamin K per day, and women need 90 mcg.

Fortunately, this nutrient is not difficult to find. Add these 11 foods to your weekly diet for benefits.

1. Turmeric

This lively yellow pepper smell contains a compound called curcumin, which has powerful anti-inflammatory properties. Curcumin has been studied for its joint health potential, and studies show that it can help symptoms associated with arthritis. You can add turmeric to everything from scrambled eggs to roasted vegetables.

2. Bone broth

Because bone broth is made from boiled bones, it is rich in collagen and protein. Many people use it as a base for soups or sauces, and some choose to drink it as hot tea.

3. Cut

This purple gem contains potassium and magnesium, as well as vitamin K, says Amy Gorin, M.S., R.D.N., nutrition and nutrition partner at New York-based Sunsweet. Research in the journal Osteoporosis International shows that eating five to six servings of crab a day can prevent bone loss, Gorin added. Even if dried crabs are not on your daily list, try eating them as a snack or using them to sweeten baked goods.

4. Fortified milk

Everyone knows that calcium in milk is good for the body, but fortified milk is also one of the rare dietary sources of vitamin D, says Gorey. Gorin: Getting enough vitamin D can help prevent hyperparathyroidism, which can lead to osteoporosis, joint pain, and other blood problems.

5. Tofu Sumedang

Why don't you eat milk? That's right because one serving of tofu contains less than half of your daily calcium needs. As a bonus, studies show that eating soy can reduce joint pain. Tofu is easy to cook and takes on the taste of any sauce or marinade.

6. Blueberry fruit

These dark and sweet fruits are packed with two beneficial nutrients - polyphenols and vitamin C. First, studies show that the polyphenols in blueberries can reduce joint pain from osteoarthritis. One serving of blueberries (one cup or one cup) provides 16 percent of the daily vitamin C needed for collagen production.

7. Bell corner

Vitamin C is usually synonymous with oranges, but one medium bell pepper contains more than a day's worth of this vitamin. In addition to stimulating collagen, vitamin C is also an anti-inflammatory antioxidant. These two things combined make this veggie ingredient great for joints.

8. Sweet potatoes

Sweet potatoes are loaded with magnesium and potassium, two important nutrients for bone health. Magnesium activates vitamin D, so low levels can affect bone health, says The Whole Foods Cookbook: 100+ Recipes to Nourish Your Body by Elizabeth Ann Shaw, M.S., R.D.N. In addition, potassium helps neutralize the acid in the body, causing calcium to leach from the bones.

9. Bok Choy

Bok choy (and other dark leafy greens) are a great way to get more calcium in your diet without dairy, says Wah. In addition, leafy vegetables are a good source of vitamin K, which helps in bone formation.

10. Mushrooms

Mushrooms are one of the few dietary sources of vitamin D, and one study found that eating white button mushrooms may be as beneficial as supplementing with vitamin D. As an added bonus, using mushrooms as a substitute for beef has proven to be a great way to reduce calories in your diet.

11. Sardines

Although they may not be the most popular food, sardines contain inflammation-fighting omega-3s, bone-building calcium, and vitamin D on the side, and whether you love them or hate them, you can't deny that these little fish pack a punch. nutritious beats. Try it on seeded bread, like the Scandinavians do, or add it to a salad. On the off chance that you truly disdain sardines, salmon is a decent other option.