7 Foods That Promote Joint Health

January 9, 2014

Did you know that certain foods can actually help to improve joint health? Maintaining a healthy weight/diet is vital to minimizing joint damage and every pound of excess weight you lose takes more pressure off your joints! There are many healthy foods that you can incorporate into your diet but there are some with extra benefits that can ease joint pain and help to prevent damage. Below is a list of 7 of our favorite joint preserving foods:

Grapefruit
Grapefruit

Grapefruit juice contains many nourishing nutrients such as vitamin C, vitamin A, potassium, vitamin E, B vitamins, vitamin K, phosphorus, calcium, and phytonutrients. Vitamin C is especially important because it helps to repair our body’s bones, tissues, muscles, blood vessels, and cartilage (Elise Marie). Also, a new study conducted by Texas A&M University published in the journal Nutrition, shows that the antioxidant effects of red grapefruit may increase bone density and slow down bone loss (Source: Deyhim).

Try this > Broiled Grapefruit Recipe

Grapefruit
Black Beans
Black Beans

Black beans are full of anti-inflammatory properties, which can help alleviate the tearing pains of arthritis. They’re also rich in antioxidants, such as anthocyanins, which prevent production of COX-2, an enzyme responsible for inflammation. They also contain a large amount of manganese, an essential mineral for healthy joints. Living Green magazine reports “the nutrients found in the bean broth lower the uric acid in the blood and reduce deposits of uric acid crystals in the kidneys and joints.”

Try this > Tasty Black Bean Recipe

Black Beans
Avocados
Avocados

Eating avocados can have many health benefits including a stronger heart, clearer skin, weight loss and preventing health issues like diabetes and arthritis. Avocados contain high levels of monounsaturated fats, phytosterols and antioxidants like vitamin E, vitamin C and a variety of carotenoids that may help with reducing the inflammation that leads to arthritis. Studies have also shown that avocado oil can relieve OA pain, stimulate cartilage repair and lower a patient’s need for non-steroidal anti-inflammatory drugs.

Try these > 8 Avocado Recipes (Besides Guacamole)

Avocados
Almonds
Almonds

Livestrong.com reports that almonds are higher in dietary fiber than many other kinds of nuts. Nutrition expert Natalie Stein, reports that “chronic inflammation is a risk factor for some joint problems, such as rheumatoid arthritis, and a high-fiber diet may lower your levels of chronic inflammation, according to the Linus Pauling Institute Micronutrient Information Center. Antioxidants may promote joint health, and almonds are good sources of the antioxidant vitamin E, as well as other anti-inflammatory nutrients such as magnesium and vitamin B-6” (Stein, livestrong.com).

Try this > Cinnamon-Roasted Almonds Recipe

Almonds
Salmon
Salmon

Salmon is a great source of anti-inflammatory compounds, mainly omega-3 fatty acids. Joint injuries can often cause chronic inflammation and the nutrient properties in Salmon can reduce this risk. In order to see the benefits of eating omega-3 heavy foods, you will need to eat the fish several times a week and cooked in a healthy way. Salmon can also decrease heart disease by 23% compared to those who ate less Salmon and other fish high in omega-3’s.

Try these > 20 Healthy Salmon Recipes

Salmon
Sunflower Seeds
Sunflower Seeds

Did you know that only a quarter cup of sunflower seeds can provide 90.5% of the Vitamin E that you need in a day? (Galt). Nutrition expert John Galt reports that “vitamin E is an excellent agent to reduce inflammation in joints, and research points out that it may reduce the symptoms of a variety of diseases and disorders, such as asthma and various forms of arthritis” (Galt). Sunflower seeds also contain bone-healthy minerals such as Calcium, magnesium and copper, which help your bones & joints stay strong.

Try this > Curried Sunflower Brittle Recipe

Sunflower Seeds
Whole Grains
Whole Grains

The Arthritis Foundation reports “whole grains lower levels of C-reactive protein (CRP) in the blood, a marker of inflammation associated with high blood pressure, heart disease, diabetes – and rheumatoid arthritis” (Simmons). It is recommended to eat 3 or more servings of whole grains daily, as the abundant amount of fiber can help fight arthritis and joint inflammation. Some grains you might consider incorporating into your diet include oatmeal, brown rice, whole-grain cereal and whole-wheat crackers.

Try this > Quinoa with Chickpeas and Tomatoes Recipe

Whole Grains

Learn more information about your joint pain.

Sources

http://www.naturemade.com

Farzad Deyhim et al,  Grapefruit pulp increases antioxidant status and improves bone quality in orchidectomized rats.  Nutrition, Volume 24, Issue 10, Pages 1039 – 1044

http://voices.yahoo.com, Elise Marie, Yahoo Contributor Network, Mar 21, 2011

Black Bean Broth: Treatment for Arthritis, Gout, and Joint Pain, Living Green Magazine, May 16, 2013

http://healthiestfoods.co.uk

Stein, Natalie, The Best Nuts for Joint Health, www.livestrong.com  Aug 05, 2011

http://www.lifescript.com/slideshows/food/8_best_foods_for_healthy_joints.aspx

http://myhealingkitchen.com/medical-conditions/arthritis/arthritis-make-it-better/fish-mother-natures-best-arthritis-pain-reliever/

http://abcnews.go.com/Health/Wellness/14-foods-fight-inflammation/story?id=19421185#1

Galt, John, Sunflower Seeds: A Hidden Treasure for Your Health http://voices.yahoo.com Aug 10, 2007

Simmons, Kenna, Whole Grain Benefits, http://www.arthritistoday.org

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