3 Foods that Promote Joint Health

3 Foods that Promote Joint Health

Joints are located throughout the body anywhere two or more bones connect. From the feet to the head, joints work as hinges that allow the body to move freely, however, joints can become damaged from injury or illness. Inflammation from arthritis causes pressure on nerves and an impact injury can result in damage to cartilage of the bone itself.

Articular cartilage and synovial fluid make up the shock-absorbing layer of cartilage that cushions the joints. Damage to articular cartilage can result in minor or major joint pain and a loss of mobility that affects over 55 million Americans. While it has long been thought that cartilage could not be regenerated in adults, researchers at Stanford Medical Center have recently found evidence that the body can repair damage to cartilage.

In some cases, joint pain can be corrected or lessened through chiropractic adjustment. Past repairing any damage, prevention is always the best course of action and science has found some of the natural compounds on some foods can help repair joint damage. Here are three of the best foods that sciences has proven to promote joint health:

1- Fish

Fish is one of the healthiest foods on earth and can help with a staggering variety of health issues, including heart disease, cancer, diabetes as well as joint issues. Study after study has shown that people who eat fish two to three times a week have less health issues. The main compound in fish that makes it such a healthy food choice is the omega-3 fatty acid content. This addresses joint pain directly by reducing inflammation throughout the body.

The fish with the highest concentration of omega-3 fatty acids are mackerel, lake trout, salmon and sardines. Canned salmon, where the bones have become soft and edible, also has high amounts of calcium and vitamin D to help keep bones strong. Additionally, by eating fish you are not consuming the types of foods that can contribute to joint inflammation, such as red meat with high concentrations of saturated fat.

2- Fruits and Vegetables

People who consume diets that are high in fresh fruits and vegetables, such as the Mediterranean Diet, have far less issues with cartilage degeneration and arthritis. This is due to the fact that plant-based diets contain low levels of saturated fat that is one of the factors believed to contribute to joint inflammation.

A study performed in Michigan in 2015 found relationships between plant-based diets and a significant reduction in pain associated with osteoarthritis. Some of the best vegetables for joint health are dark, leafy green vegetables like kale and collard greens that are rich in nutrients linked to joint health and are also excellent sources of calcium for strong bones and the antioxidants beta-carotene and vitamin C.

3- Nuts and SeedsStudies have found that eating just 1 1/2 ounces, or about a full handful, of nuts and seeds each day reduces the risk of some forms of arthritis by over 50 percent. Nuts are full of healthy monounsaturated fats as well as protein needed to maintain cell structure. However, because of the high fat content these little power-packed wonders should be eaten in moderation. Nuts are also high in vitamin B6 that studies have shown aid in reducing inflammation. Walnuts are one of the best nuts for joint health due both the linoleic acid and omega-3 fatty acid content.