Today, bone and joint-related illnesses are no more restricted to elderly people in India. Individuals in their 20’s to 40’s are falling prey to bone and joint-related diseases. A large percentage of the population is suffering from prolonged pain in their joints, especially in the shoulder, elbow, wrist, knee, ankle, feet, and toes
Besides multiple reasons that can trigger bone and joint-related illnesses and pain, the most common ones are due to improper diet and nutrition. Know the five essential nutrients that are a must for your bone and joint health:
Calcium is important for keeping your bones healthy and strong. It also supports muscle control and blood circulation. Our bodies do not produce calcium, so one needs to obtain it through the foods they eat. Most people obtain calcium from dairy products. Milk, yogurt, and spinach are some of the non-dairy sources of calcium.When you do not have enough calcium, your body starts to remove it from the bones. As a result, this can weaken the bones and lead to osteoporosis.
2. Vitamin D
Vitamin D goes in tandem with calcium. Your body requires vitamin D to adequately absorb calcium from the food. Our bodies generate vitamin D when exposed to sunlight in the right way and in the right quantity. For people who do not get exposure to sunlight on a regular basis, vitamin D can be obtained through foods or supplements. Egg yolks, fortified orange juice, and fortified milk are some good sources of vitamin D.
3. Vitamin C
Vitamin C helps in lowering the risk of inflammatory arthritis and maintaining healthy joints. The idea is to get the right amount, neither excess nor little. The daily recommended intake of vitamin C is 75 milligrams for women and 90 milligrams for men. Oranges, lime, mangoes, and pineapples are great sources of vitamin C.
Sulforaphane has the ability to block enzymes that damages joint cartilages and assist to reduce inflammation. Both of these can be very helpful for patients suffering from osteoarthritis. Rich sources of sulforaphane are cabbage and cauliflower.
Anthocyanins are antioxidants available in red and purple fruits. Not only do anthocyanins provide the fruits their pigment/colour, but they can also be of great support in lowering levels of C-reactive protein, a marker of inflammation. Strawberries, raspberries, and blackberries are some of the sources of anthocyanins.