Joint discomfort is usually found in the hands, feet, knees, hips, and spine. The pain can be constant or it can come and go. Sometimes, joints can feel stiff, achy, and sore. Other times it’s a burning, throbbing sensation.
Choosing foods that build bone density, strengthen connective tissue, and prevent inflammation can help prevent injuries and preserve joints. Coldwater fish are a terrific source of omega-3 fatty acids. Not only are they proven to reduce inflammatory proteins in the body, but they also improve cognitive function and reduce the risk of chronic diseases and they’re a great source of Vitamin D. Walnuts, almonds, flax seeds, chia seeds or pine nuts contain a plant-based source of omega-3s. A small daily portion can help reduce inflammation in the joints and connective tissue. Cruciferous vegetables, which are associated with the mustard and cabbage family, include arugula, kale, purple cabbage, broccoli, cauliflower, and brussels sprouts. They block an enzyme that causes swelling in the joints, plus they’re packed with fiber and nutrients.
Certain fruits contain antioxidants that help with joint pain. Blueberries are high in anthocyanins which are one of the most powerful flavonoids. They help turn off inflammatory responses in the body. Apples contain phytochemicals that also contribute to gut health. Pineapples contain bromelain which is more so found in its stem and its core, so try blending it for a smoother consistency. Tomatoes contain lycopene, the cooked version has more than its raw counterpart. Beans and lentils are full of protein fiber, essential minerals, and anthocyanins. Black beans, lentils, chickpeas, pinto beans, and soybeans are great sources.
And finally, bone broth which has glucosamine, chondroitin, amino acids, calcium, and collagen which occurs naturally in our ligaments, joints, and tendons. If you’re looking to spice up your meal while also combating inflammation, try garlic, onions, turmeric, and ginger.
Hopefully, these inspired some meal ideas for the week. Comment below if you’ve been experiencing some joint pain.
