Are you suffering from arthritis? Indulge yourself in some of these foods that support bones and joints.
Building strong bones is important at any age, especially after 45, when our bodies tend to become more and more fragile. Getting the necessary dose of calcium and vitamin D in your diet can help prevent bone damage.
For this reason, monitoring your calcium and vitamin D consumption is crucial to maintaining bone strength as you age. Appropriate vitamin D levels have been shown to reduce muscular tiredness and enhance energy levels, in addition to supporting bone health.
Since intense physical activity like strength training isn’t exactly for everyone, in this article, with the help of nutritionists, we will talk about some foods that support bones and joints that are super easy to include in your diet because they’re also very tasty!
Yogurt is by far one of the best foods that support bones and joints because provides 400 mg of calcium in just an 8-ounce portion and is rich in protein and beneficial bacteria that support intestinal health. For a filling and healthful snack, choose non-fat yogurt or Greek yogurt, which has added protein.
Another rich source of vitamin D and Omega-3 fatty acids that are 100% recommended by all doctors and nutritionists is the one and only salmon. It’s tasty, super easy to cook, tender, easy to find in most supermarkets all year round, and most importantly one of the foods that support bones and joints.
A mere 3-ounce serving of wild-caught salmon supplies over 100% of the recommended daily allowance of vitamin D. Although farmed salmon is superior but harder to get in ordinary shops and more expensive, wild salmon usually has higher levels of vitamin. Nevertheless, both types of salmon are excellent sources of vitamin D.
If salmon isn’t your thing or it’s just too pricey, you can still get your vitamin D from a few other fatty fish like halibut and mackerel.
Did someone say mushrooms? These are some of the foods that support bones and joints that are also very delicious and easy to include in every diet: vegan, vegetarian, or carnivore.
Some wild mushrooms have been exposed to UV radiation, which makes them great providers of vitamin D2. A kind of fungus found in the wild is called morels. Thirteen percent of the daily recommended amount of vitamin D is found in one cup of these mushrooms, or 136 IU.
There is relatively little D2 in many commercially farmed mushrooms since they are grown in the dark. To increase the amount of vitamin D in some mushrooms, ultraviolet (UV) light treatment is applied. 1,110 IU of vitamin D, or 139% of the daily need, may be found in one cup of cremini mushrooms that have been exposed to UV radiation.
4. Calcium-fortified cereal
If you want to strengthen your bones and joints but also indulge yourself with something tasty to jump-start your day opt for calcium-fortified cereals.
Select a low-sugar, high-fiber (>3g) calcium-fortified cereal, and then top with milk or a dairy substitute. A cup of milk and whole grain cereal equals 600 milligrams of calcium.
5. Orange juice
If you love eating raw oranges simple or in fruit salads, I have good news because orange juice is one of the foods that support bones and joints.
Even if it’s available at any supermarket, I’d recommend you make your own at your own. Squeeze two or three oranges and put the juice in the glass, Voila, you have your necessary vitamin D intake per day.
However, if you suffer from acid reflux, orange juice isn’t recommended for you. The same if you have diabetes so it’s better to ask your doctor before consuming it.
6. Collagen supplements
The primary protein present in bones is collagen. The amino acids glycine, proline, and lysine found in it aid in the development of bone, muscle, ligaments, and other tissues.
Gelatin, or collagen hydrolysate, is derived from animal bones. For many years, it has been used to treat joint discomfort and it works wonders!
Collagen appears to have positive benefits on bone health as well, even though the majority of research has focused on its impact on joint disorders like arthritis.
If you’re not sure which supplement is good for you, I suggest you try out the one from Hallusa. Both men and women can take this collagen supplement without any worry. It’s tasteless, without fat and sugar and it’s suitable for any type of diet. Buy yours from Amazon for just $20.98.
7. Dark leafy greens and vegetables
Include a range of dark, leafy greens in your diet. It’s important to have variety; bok choy, spinach, kale, and Swiss chard are a few examples. Add some tomatoes, cucumbers, and maybe some chicken breast chunks and you’re ready to have a super nutritious dinner ready in less than 15 minutes.
Believe it or not, vegetables of all kinds are one of those foods that support bones and joints. Vegetables are not only adaptable and good for a variety of diets, but they are also one of the greatest sources of vitamin C, which promotes the growth of cells that make bones.
Furthermore, a few studies indicate that the antioxidant properties of vitamin C could save bone cells from harm. It has also been shown that elderly ladies benefit from eating a lot of veggies.
According to research conducted on women over 50, those who ate onions regularly had a 20% reduced risk of osteoporosis compared to those who ate them infrequently.
8. Milk and plant-based alternatives
You can get part of your daily calcium requirements from drinking three glasses of milk a day. If you’re not a fan of plain milk, you could add it to dressings, smoothies, or even the dough used to make mashed potatoes or various types of bread.
There are a lot of people who are lactose intolerant out there in the world and calcium intake is always an issue for them. But not anymore, in the past years, there have been plenty of milk alternatives like almonds, oats, coconut, and so on.
Almost all milk substitutes are calcium and vitamin D-fortified. You may get up to 45% of your daily calcium and 25% of your daily vitamin D from almond milk.
Eggs are a good source of vitamin D. However, as vitamin D is only present in the yolks of eggs, you will not benefit from eating omelets made with egg whites. A great way to get your eggs and veggies at the same meal is with an omelet.
It’s crucial to maintain good bone health throughout life. Since bone loss may not show symptoms until it becomes severe, people often take their strong bones for granted. Don’t be one of them! Thankfully, several dietary and lifestyle choices may support the development and maintenance of healthy bones, and it’s never too late to get started.
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