For those of us who enjoy outdoor sports and recreation, or are simply getting older, joints and ligaments healthy are a big concern. We depend on our joints and our ligaments to keep us mobile. So, it makes sense to keep them healthy and functioning all through our lives. In this article, we will discover the ten superfoods for healthy joints and ligaments.
Superfoods for Healthy Joints and Ligaments:
The next time you tuck into a delicious curry dish, or perhaps a nice tikka masala, you won’t be just doing your taste buds a favor. These dishes highlight the iconic yellow seasoning called turmeric, which has been in the limelight lately for its incredible healing powers.
Recent science has become more knowledgeable of the various turmeric health benefits; one of them is that it is good food for knee joints and ligaments. Scientists have found turmeric, specifically a component that is part of it called curcumin, of great interest for many years. Over 300 studies have been done on curcumin and its potential health benefits.
Among its many beneficial properties is the ability to decrease pain and inflammation. Studies have shown that turmeric is very beneficial for healthy joints and ligaments. Because it can help increase mobility in those who suffer from joint problems.
2. Tart cherries
Although not quite as delicious as their sweeter cousins, tart cherries are being researched for their ability to overcome arthritis. Tart cherries contain anthocyanin, a component so powerful it can rival NSAIDs for pain relief.
It has also the ability to keep your joints and ligaments healthy. Scientists aren’t sure how anthocyanin works to reduce inflammation yet. However, they do know that it can have a powerful effect on joints pain relief.
In a double-blind study, scientists found that drinking tart cherry juice reduced pain scores in those who drank it over a six week period, versus those who took a placebo. Therefore, it is wise to add the tart cherries in our food diet for healthy joints and ligaments.
Eating a handful of nuts every day may be good for your joint and ligament health as well. Nuts are a great source of essential omega-3 fatty acids, as well as manganese, magnesium, and zinc. All of these are critical for strong joints and ligaments.
Nuts contain a lot of beneficial nutrients but are also high in calories. Limit yourself to a handful a day so you can get the benefits of this healthy snack, without gaining too many pounds. Even, you can eat nuts as a healthy night time snack without feeling guilty of gaining weight.
4. Oily fish
Oily fish is just one of many superfoods for healthy joints and ligaments. It is good food for joints and bones which is a source of omega-3s, those found in oily fish. Oily fish may be more bio-available than similar fatty acids found in plants. Omega-3s support healthy joints by reducing pain and inflammation.
Recent studies have even found that it may slow the progression of osteoarthritis in joints. Oily fish are packed with omega-3s, but also may contain toxic levels of mercury.
To minimize your risk of mercury poisoning, including oily fish in your diet no more than twice a week. Alternatively, you can get your omega-3s through a fish oil capsule that has been purified to remove mercury.
This superfood is extremely helpful for joint pain. Onions contain an antioxidant known as quercetin, which has been proven to help reduce inflammation and help with joint pain relief. They are a particularly rich source of antioxidants in general, with red onions containing the most out of all of them.
All onions contain some antioxidants. Though there’s an easy way to tell which ones will be the best for your joints—simply smell them. The more powerful the smell, the more joint soothing antioxidants it contains.
It may seem like a surprising addition to the superfoods list for joints and ligaments health. However, oranges have a big part to play in healthy joints and ligaments.
Oranges contain vitamin c, which plays an important role in healing ligament injuries, building the muscles that help support joints, and once again reducing inflammation.
Humans are one of the very few species that can’t manufacture their own vitamin c, so getting enough is vital to good health in general. Vitamin C helps use protein to heal injuries and create new, healthy tissues.
It’s important to include lots of foods that contain vitamin c in your diet, but not to overdo it with high dosages of vitamin c. Overdosing this vitamin can cause or worsen osteoarthritis.
Avocados are filled with beneficial fats that make them both delicious and healthy. These fats perform a number of different functions, from improving your heart health to reducing pain from inflammation.
Avocados not only help reduce the inflammation itself, but they also block the pain signals to reduce pain in multiple different ways. They may also help to loosen joints and add flexibility, so you’ll feel more comfortable getting out there and exercising—another beneficial way to reduce pain from sore joints.
8. Olive Oil
Olive oil contains oleocanthal, which prevents inflammation. Several studies report that increased olive oil consumption is directly correlated to a reduced risk of rheumatoid arthritis and osteoarthritis. It is also considered as an unsaturated “healthy” fat.
And guess what … it’s another source of Omega-3 which plays an important role in human healthy joints and ligaments process. Additionally, olive oil has other health benefits such as it is an anti-aging food for younger-looking skin.
Blueberries are currently being studied for the potential health benefits of the many antioxidants they contain. Studies found that blueberries are full of flavonoids, such as the anthocyanin also found in the tart cherries we mentioned earlier.
There are over 19 different kinds of anthocyanins in the blueberry and many other different antioxidants. Not only have they been shown to reduce pain caused by arthritis, but they may also be able to improve joint and ligament health through their many healing antioxidants.
10. Green-lipped mussels
This little-known tool in the fight for good joint and ligament health, green-lipped mussels have been attracting attention for their incredible ability to heal injuries and improve mobility.
Green-lipped muscles are native to New Zealand and possess a unique ability to improve the quality of synovial fluid—the fluid cushion that helps make joints move easily. Green-lipped mussels can also help heal tendons and cartilage as well. It is superfoods that help to rebuild cartilage.
Keeping your joints and ligaments in good health is important. So, adjusting your diet is a good way to ensure you are pain-free and flexible for years to come. So, start consuming mentioned ten superfoods for healthy joints and ligaments.