Nutritional tips for strong joints and bones
|Published
Eating nutritious foods and maintaining a healthy weight aren’t just good for your heart — they also support the strength and health of your joints and bones.
As we age, the wear and tear on our joints can lead to issues such as osteoarthritis and rheumatoid arthritis, which are prevalent in South Africa. According to Pharma Dynamics, a balanced diet plays a crucial role in supporting these vital structures.
The prevalence of joint issues in South Africa
While exact data on the prevalence of all types of arthritis in South Africa is lacking, a 2015 study reported an estimated prevalence of osteoarthritis (the most common cause of arthritis) of 55% to 82% among people aged 65 or older.
Additionally, the Arthritis Foundation of South Africa states that rheumatoid arthritis (the second most common cause of arthritis) affects about 1% of the total population. These statistics highlight the importance of joint health and the need for preventive measures.
Consuming certain nutrients helps reduce the risk of osteoarthritis and osteoporosis. Following a healthy diet may keep you more limber as you get older.
Speaking to Hackensack and Meridian Health’s Stephen Rossman, a healthy diet may help you maintain a moderate weight, benefiting your joints.
“When people have more weight on their body, they put more wear and tear on their joints. Many vitamins and minerals, plus protein and fats, help support the joints and bones.
“Protein is an important building block for bone and joint health. Our bones, joints and cartilage are all made out of collagen, and they need good sources of protein to maintain healthy joints and healthy bones,” Rossman said.
“Fish and lean poultry and good sources.”
Key nutrients for joint and bone health
To maintain healthy joints and bones, it’s essential to incorporate certain nutrients into your diet. Here’s a closer look at some of the most important ones:
Eating a variety of nutrient-rich foods can help support your joints and bones. Here are some simple and delicious options to add to your diet:
Salmon
This protein-rich fish is high in omega-3 fatty acids, a healthy fat. Both protein and omega-3s are good for the joints. The biggest thing about omega-3s for the joints is their potential anti-inflammatory properties.
Walnuts and flaxseeds
Fish are often touted as an excellent source of omega-3s, egg yolks, and fortified foods but these essential fats are also accessible to vegetarians and vegans through nuts and seeds.
Broccoli and peppers
These vegetables are excellent sources of vitamin C, which benefits the joints. Try thinking beyond citrus fruits when you think of vitamin C.
We need vitamin C to produce collagen for our bodies. Bones, joints, and cartilage — which cover the joints — are made of collagen.
Collagen is a protein that helps maintain cartilage, the tissue that cushions joints. Bone broth, chicken, fish, gelatin, and collagen supplements.
Yoghurt and milk
Dairy products are practically synonymous with “calcium-rich.” They’re also fortified with vitamin D, making them ideal for strengthening bones. Calcium is essential for strong bones, and vitamin D is essential for the absorption of calcium in your body.
If we don’t have the appropriate amount of calcium plus vitamin D, that can lead to osteoporosis. Calcium is fundamental for strong bones. It helps build and maintain bone mass, reducing the risk of fractures.
Spinach and kale
It may seem surprising, but some calcium-rich foods are found in the produce section. You can protect your bones while enjoying a salad.
Go to the supermarket and look for a leafy green vegetable — it’s going to have calcium Rossman advised. It’s not a nutrient that occurs naturally, so we have to consume calcium through food.
Brown rice and oats
These whole grains are carbohydrates, but they’re also good sources of protein. Additionally, they contain calcium and magnesium, which benefit the bones.
Magnesium helps your body use calcium and vitamin D. Having magnesium helps keep our bones strong.
Black beans and chickpeas
Beans are excellent protein sources and are rich in calcium and magnesium.
The best way to get the most out of the nutrients in food is to eat them raw when possible or cook them in heart-healthy ways. Make foods baked or grilled instead of breaded and deep-fried.
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Start incorporating these joint-friendly foods into your diet today. Whether it’s adding a handful of nuts to your morning routine or enjoying a delicious salmon dinner, every small step counts towards better joint and bone health.