An A-Z for bones and joints
We all know a regular intake of vitamins and minerals are good for our long term health, but which of them specifically help our bones and joints?
It’s generally a safe bet that eating a wide range of fruits and vegetables, proteins and good fats will be beneficial to your health. However, it’s good to be aware of foods that may help you in specific ways.
| Why? | Where do I find it? | ||
|---|---|---|---|
| Bioflavonoids | Reduces inflammation and pain within joints. | Citrus Pineapple Berries |
|
| Boron | Trace mineral essential for bone density. | Dried fruit Nuts, seeds Avocado |
|
| Calcium | Necessary for bone strength. | Dairy Dark leafy greens |
|
| Copper | Trace mineral essential for bone density. | Squid Cashews Chocolate Peas and beans |
|
| EPA | Omega-3 fatty acid which reduces inflammation and pain. | Fatty fish Seeds and nuts Olive oil |
|
| Magnesium | Involved in bone mineralization. Deficiency presents with joint pain and damage. |
Dark leafy greens Nuts, seeds Dark chocolate |
|
| Manganese | Involved in building blocks of cartilage and bone tissue. | Seeds, nuts, grains Fish |
|
| Phosphorous | Necessary for bone strength. | Grains, seeds, pulses | |
| Vitamin C | Necessary for the formation of joint-protecting collagen. | Fresh fruit and veg Citrus Kiwi fruit Broccoli |
|
| Vitamin D3 | Necessary for calcium absorption. | Egg yolks | |
| Vitamin K2 | Necessary for calcium retention in the bones. | Meat + poultry Cheese + butter Natto (fermented soy) Eggs |
|
| Zinc | Trace mineral essential for bone density. Antioxidant helpful in protecting against damage to joints. |
Oysters Wild rice Mushrooms |
It’s also useful to know what may be detrimental to your joints and bones too. Try to avoid consuming large amounts of:
- Alcohol.
- Soft drinks.
- Artificial sweeteners.
- Excessive salt intake.
- MSG.
- Processed foods.
- Refined sugar.
- Refined carbohydrates.
- Trans fats.
These can increase inflammation, as well as interfere with the absorption of beneficial nutrients from foods. It’s best to steer clear or keep these to a minimum wherever possible.
