5 important foods for healthy joints

It doesn't matter if you're 15 or 75, if you play sports or not.

Joint problems can affect anyone these days. As in many other cases, diet plays a big role.

But do you know what foods are good for your joints and what to eat to prevent problems? Let's review them in the following article.

1. Water

Water has given rise to life itself and hundreds of articles have been written about its importance to man. Therefore, let's just briefly introduce some important benefits:

• Flushes out toxins from the intercellular space, kidneys and liver
• Helps maintain a stable body temperature
• Reduces the risk of certain cancers
• Ensures proper functioning of the immune system
• Distributes all important substances throughout the body

And it is the last mentioned point that is very important for this article. Water is the most important means of transport, as it ensures the distribution of not only vitaminsvitamins, minerals and trace elements, but also other macronutrients throughout the body - including to the joints. You should ideally drink 2-3 litres of water daily, ideally at least 60% in the morning. It is also important to not to drink too much water at onceas this would overload the kidneys and in extreme cases you could even die.

If you would like to know more about the risks of excessive water consumption, definitely check out this great and simple video by Martin Rota, who explains the issue very well:

2. Foods rich in polyunsaturated MK

Foods high in polyunsaturated fatty acids are not recommended for nothing. Of all their health benefits, what interests us most for this article is their ability to reduce inflammation in the body, which you'll appreciate if you have joint problems.

But which foods are the best of all?

Fish

Fish (and fish recipes) should not be missing from the diet of any healthy person, including bodybuilders and athletes.

They are a rich source of omega-3 fatty acids and the aforementioned polyunsaturated fatty acids. It is these that have a positive effect on the cardiovascular system, support the proper functioning of the brain and regulate blood cholesterol levels thanks to their EPA and DHA content.

Among the vitamins, vitamins A and D in particular are present, which help the proper formation of bone tissue and prevent osteoporosis.

Nuts

Another food essential in the diet is nuts and stone nuts, which are mostly considered nuts (almonds, walnuts, etc.).There are many different types of nuts and each has different health benefits.

For example, pecans contain high levels of selenium, which is essential for good immunity and metabolic regulation, while almonds are rich inm source of calcium and vitamin E, cashews contain a high dose of iron and walnuts are beneficial for the eyes and heart.

Chia seeds

Chia seeds, or also Hispanic sage seeds, are a natural superfood rich in protein as well as omega-3 and 6 fatty acids and B vitamins. Of the minerals, calcium, iron, potassium and phosphorus are the most abundant.

Moreover, thanks to its neutral taste, chia can be added to any dish, from puddings to vegetable salads. You can also flavour your breakfast cereal or egg omelette with them.

3. Fruits

Fruit is a source of many important substances, especially vitamins, minerals and fibre. However, some fruits are also very good for the joints. Let's take a look at them.

Papaya

Not only does it taste great, but it is also rich in the enzymes papain, chymopapain and carotenoids. It also contains potassium, magnesium, provitamin A and vitamin C. Many scientific studies have confirmed that fruits and vegetables rich in carotenoids help reduce inflammation in the body.

Magnesium is essential in preventing muscle cramps and potassium protects the body from toxins.

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Bananas

Bananas are literally packed with vitamins and minerals. But in addition, they also contain significant amounts of so-called resistant fiber, which has been shown to reduce insulin sensitivity.

When it comes to your joints, bananas can reduce their swelling and prevent possible muscle cramps.

Arrows

You've probably already heard that rose hips are a great source of vitamin C. But did you know that it is also anti-inflammatory and prevents the formation of freeradicals, protecting cartilage from permanent damage?

They also contain provitamin A, vitamins P, K, E, some B vitamins, calcium, magnesium, potassium, iron and even phosphorus. It is not for nothing that rose hips have been part of folk medicine for hundreds of years.

4. Green tea

According to ancient legend, green tea was discovered by the Chinese leader Sheng Nong, who ruled around 2750 BC. Since then, green tea has become very popular.

At the same time, it has a wealth of benefits. It contains a high amount of polyphenol compounds called catechins, which are the most effective against cancer and heart disease, but some evidence suggests that they can also reduce weight and prevent joint injuries.

Other studies have shown that regular consumption of green tea can reduce inflammation in the body, speeding up any regenerative processes.

5. Spices

You will have noticed that spices can also be found in our catalogue. Not only does it add a great flavour to everyday foods such as meat, but it also has a number of health benefits. Some of them are even useful as a prevention against joint pain.

Turmeric

Turmeric is especially known for its anti-inflammatory effects, which have been shown to many scientific studies. Some findings have even noted improvements in cognitive processes. At the same time, it lowers cholesterol, improves digestion, relieves joint swelling, reduces joint pain and promotes proper functioning of the liver .

Ginger

Ginger root is literally bursting with essential oils and polyphenols that have extraordinary healing powers. But what athletes appreciate most is its ability to reduce joint pain and thanks to a substance called gingerol , it can also relieve muscle pain, which is especially appreciated by strength athletes.

In conclusion, diet is also really important in this case, and if you want to avoid joint pain, Ishould make sure that you eat foods high in calcium, vitamin D, vitamin E and the other substances mentioned above.

If you are an active athlete, supplementation is definitely in order joint nutrition. If you want to save money, we recommend mix your own, but if you're looking for the most effective supplements on the market, definitely visit our rankings.

We hope we've given you an idea of how important it is for the joint system in this articleA good diet is important for the joints and some foods to include in your diet. If you have any questions for us on this topic, feel free to ask in the comments, we'll be happy to answer.

CONTINUE: Citrulline under scrutiny.

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