Eating for Healthy Joints

Good nutrition is essential for healthy joints. There are a variety of nutrients that are essential for keeping your joints healthy including:

  • Calcium
  • Vitamin D
  • Vitamin K
  • Omega 3 fatty acids

Calcium

Calcium is a mineral that is essential for teeth and bone health. It is obtained from the food you consume. In the UK, the British National Foundation has stated that the best sources of calcium are Milk and Dairy Products. Other foods that are high in calcium include green vegetables, canned sardines and whitebait.

Vitamin D

Vitamin D helps with the absorption of calcium from food. Most vitamin D comes from exposure to the sun, not from the foods that you eat. There are some sources of food that are high in vitamin D. These include:

  • Fish high in Liver Oils ¬†(Mackerel, Fresh Tuna, Sardines)
  • Egg Yolks
  • Liver
  • Butter

Vitamin K

Healthy bones contain at least three vitamin K dependant proteins. Lower levels of vitamin K are often present in individuals who have osteoporosis. A low vitamin K is also linked to lower bone mass and an increased likelihood of fractured bones in older Australians.  Foods that are rich in Vitamin K include:

  • Green Leafy Vegetables
  • Meat
  • Dairy

Omega 3

Omega 3 fatty acids may also provide benefits to healthy joints. A british nutrition taskfource has found that omega 3 rich foods like fish oils may help alleviate some of the symptoms assocated with rheumatoid arthritis including tender and swollen joints. Omega 3 rich foods include:

  • Fatty Fish (Salmon, Trout, Cod, Sardines)
  • Flax Seeds
  • Cod Liver Oil
  • Egg Yolks
  • Walnuts

Other important vitamins for bone and joint health

  • Cashews
  • Peanuts
  • Bran Flakes
  • Brown Rice
  • Black-eyed peas
  • Kidney beans
  • Lentils

Foods containing silicon include:

  • Whole grain cereals
  • Granola
  • Prunes
  • Apricots
  • Brown rice
  • Green beans

Boron can be found in:

  • Raisins
  • Prunes
  • Apricots
  • Avocado
  • Almonds
  • Peanuts

Vitamin C can be found in a number of fruits and vegetables including:

  • Oranges
  • Lemons
  • Grapefruit
  • Broccoli
  • Strawberries
  • Tomato Juice

What we eat can have a big impact on our joint and bone health.

This article has been adapted from an article that appeared in the Your Chiropractor newsletter distributed by both Jowlett and Moulton Chiropractors and Mornington Chiropractic.

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