Over time, our bones and joints gradually become weaker, no longer flexible and strong as before. Pain, inflammation or osteoarthritis not only reduce the quality of life but are also a nightmare for many people, especially the elderly.
Which nutrients help strengthen bone and joint health?
Choosing the right nutrients in your daily diet can help maintain strong bones, support cartilage and reduce the risk of inflammation and pain.
Here are eight essential nutrients that you should know to protect your bones and joints:
1. Omega-3 Fatty Acids
Omega-3 fatty acids have long been famous for their natural anti-inflammatory properties. Not only does it help reduce pain and restore joint function, Omega-3 also contributes to improving cardiovascular health, helping blood circulate better. In particular, for people with rheumatoid arthritis, Omega-3 supplementation can significantly improve symptom control.
You can easily supplement Omega-3 through foods such as fatty fish (salmon, tuna, sardines, mackerel), flaxseeds, walnuts or Japanese soybeans. Just adding a few fish meals or a handful of roasted flaxseeds to your weekly menu can make a big difference to your joint health.
2. Calcium
It’s impossible to talk about bone and joint health without mentioning calcium. Calcium is the main structural component of bones and teeth, playing an important role in muscle contraction and blood pressure regulation. When the body doesn’t get enough calcium, it will take calcium from the bones, leading to osteoporosis, one of the leading causes of fractures in the elderly.
In addition to dairy products such as milk, cheese, and yogurt, you can also find calcium in non-dairy foods such as dark green leafy vegetables (spinach, kale), soy milk, fortified almond milk, or tofu. Getting enough calcium every day not only keeps your bones strong, but also helps you stay more flexible over time.
3. Vitamin D
Calcium and vitamin D are the perfect pair in protecting your bones and joints. If you lack vitamin D, your body will not be able to absorb calcium effectively, leading to the risk of osteoporosis and joint-related diseases. Although sunlight is a natural source of vitamin D, too much exposure can be harmful to your skin and even increase your risk of cancer.
Therefore, focus on supplementing vitamin D from foods such as salmon, tuna, egg yolks, fortified milk, or orange juice. On days with little sunlight or as you age, supplementing vitamin D from tablets is also an option to consider.
4. Vitamin C
Vitamin C is not only famous for its role in strengthening the immune system but also plays an important role in the formation of collagen, an essential component of cartilage. In addition, vitamin C also helps reduce the risk of inflammation and maintain joint elasticity.
You can easily supplement vitamin C through fresh fruits such as oranges, grapefruit, strawberries, mangoes, pineapples or bell peppers. A glass of orange juice in the morning or a colorful fruit plate for a snack will help your body always be supplemented with this valuable source of nutrients.
5. Anthocyanin
Anthocyanin is a powerful antioxidant found in red and purple fruits. Not only does it bring eye-catching color to food, anthocyanin also has the ability to reduce the level of C-reactive protein in the body, an indicator of inflammation.
Cherries, blueberries, raspberries, strawberries or purple grapes are all great sources of anthocyanin. A small bowl of fruit every day not only helps protect joints but also brings comprehensive benefits to the cardiovascular system and immune system.
6. Polyphenols
Polyphenols are a group of natural compounds with high anti-inflammatory and antioxidant properties, proven to slow the breakdown of joint cartilage, the main cause of osteoarthritis and pain.
You can enjoy the benefits of polyphenols by drinking green tea, black tea, oolong tea or matcha every day. Not only does it help relax, tea is also a great companion for bones and joints when you get old.
7. Sulforaphane
Sulforaphane is a natural compound found in cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts or kale. Research shows that sulforaphane can inhibit enzymes that destroy cartilage and effectively reduce inflammation.
Just a few times a week, eat cruciferous vegetables, prepare them simply like steaming or lightly stir-frying with garlic, and you will be strengthening the natural protective layer for your joints.
8. Diallyl Disulfide
Diallyl disulfide is an organic sulfur compound found in garlic, onions and leeks. This active ingredient helps slow down cartilage damage and reduce the risk of osteoarthritis. A study has shown that people who eat a lot of garlic and onions have a lower risk of arthritis than those who consume less of these foods. Just adding a few cloves of garlic to your daily dishes, or adding onions to stir-fries, you have contributed a small part in protecting the health of your bones and joints in the long term.
