Essential foods for bone and joint health
Author: Emily Seddon Date Posted:9 September 2016
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
|Boron||Trace mineral essential for bone density.||Dried fruit
|Calcium||Necessary for bone strength.||Dairy
Dark leafy greens
|Copper||Trace mineral essential for bone density.||Squid
Peas and beans
|EPA||Omega-3 fatty acid which reduces inflammation and pain.||Fatty fish
Seeds and nuts
|Magnesium||Involved in bone mineralization.
Deficiency presents with joint pain and damage.
|Dark leafy greens
|Manganese||Involved in building blocks of cartilage and bone tissue.||Seeds, nuts, grains
|Phosphorous||Necessary for bone strength.||Grains, seeds, pulses|
|Vitamin C||Necessary for the formation of joint-protecting collagen.||Fresh fruit and veg
|Vitamin D3||Necessary for calcium absorption.||Egg yolks|
|Vitamin K2||Necessary for calcium retention in the bones.||Meat + poultry
Cheese + butter
Natto (fermented soy)
|Zinc||Trace mineral essential for bone density.
Antioxidant helpful in protecting against damage to joints.
It’s also useful to know what may be detrimental to your joints and bones too. Try to avoid consuming large amounts of:
- Soft drinks.
- Artificial sweeteners.
- Excessive salt intake.
- 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.
|Written by Emily Seddon|
Emily (BHSc Naturopathy) is a qualified naturopath with a love of science. Growing up with a hippy mum and dad, Emily grew used to thinking outside the box for her own health. She has since completed a degree in Health Science, majoring in Naturopathy, combining that passion for healthy living with scientific and traditional evidence to help others to live happy and healthy lives.
She loves using herbal and nutritional medicine to treat ailments and lives by the philosophy of “there is no such thing as too much tea.