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8 Effective Nutrients From Food For Healthy Bones & Joints

Contributed by: Anjali Sharma


Did you know, In India, the prevalence of arthritis is higher than that of several other well-known illnesses including diabetes, AIDS, and cancer, affecting more than 180 million people?

This clarifies the seriousness of the situation and provides us with ample justification for caring for our bodily well-being. 

According to researchers, persons who are ill or have impairments are more susceptible to these conditions.

So, how can you prevent a serious joint problem in the future? Here, we’ll highlight several essential nutrients for enhancing joint health.

Doctors also advise patients to consume a range of colourful vegetables, fruits, whole grains, legumes, healthy fats, low-fat dairy products, and healthy proteins to acquire their nutrients from the diet.

Omega 3 fatty acids

It is well recognised that omega-3 fatty acids can reduce inflammation. They are furthermore advantageous for heart wellness. 

The secret to controlling pain and regaining function is reducing inflammation. People with rheumatoid arthritis, an inflammatory condition that produces swelling in the joints, may find omega-3s to be very beneficial.

Flaxseeds, walnuts, edamame, and fatty fish including salmon, tuna, sardines, mackerel, and herring are good sources.


For strong and healthy bones, calcium is crucial. Blood circulation and muscular control are also aided by it. We must get calcium from our diets since our bodies cannot naturally make it. 

Our bodies start removing calcium from the bones when we do not consume enough of it. Osteoporosis may eventually result from this weakening of the bones.

Although non-dairy foods also contain calcium, dairy products are the main source for most individuals.

Dairy items like milk, cheese, and yoghurt as well as fortified cereal, edamame, dark leafy greens like spinach and kale, and enhanced soy or almond milk are good sources.

Vitamin D

Together with calcium, vitamin D is essential for your body to properly absorb calcium from meals. Sunlight exposure helps our bodies make vitamin D, but it also exposes our bodies to excessive UV radiation, which can cause skin cancer. 

This is why it’s advised to consume meals or supplements that contain vitamin D.

You can find it in fortified milk, fortified orange juice, egg yolks, fortified cereal, and fatty fish like salmon, tuna, sardines, mackerel, and herring.

Vitamin C

Vitamin C aids in maintaining healthy joints and lowering the incidence of inflammatory arthritis. 

Getting the proper dosage—not too much or too little—is the key. 75 milligrammes of vitamin C for women and 90 milligrammes for males should be consumed daily.

Oranges, grapefruits, limes, strawberries, mangos, pineapple, and bell peppers are some rich sources of vitamin C.


Antioxidants called polyphenols may lessen joint inflammation and delay cartilage deterioration. For rheumatoid arthritis patients who must take immunosuppressive drugs, polyphenols may also strengthen bones and aid in the body’s ability to fight off infections.

Teas (green, black, oolong, and white), particularly matcha (powdered green tea leaves), which contain a greater concentration of polyphenols, are the best sources of polyphenols.


According to studies, sulforaphane may inhibit the enzymes responsible for destroying joint cartilage and lessen inflammation.

Patients with osteoarthritis can find both of these items to be quite beneficial.

Cruciferous vegetables including broccoli, kale, cabbage, cauliflower, and brussels sprouts contain it.


Red and purple fruits contain antioxidants called anthocyanins. In addition to giving fruits their colour, anthocyanins can also help reduce levels of C-reactive protein, a sign of inflammation.

Cherries, strawberries, raspberries, blueberries, and blackberries are examples of red and purple fruits that contain them.

Final thoughts

It is obvious that the degree and symptoms of bone and joint pain may be greatly influenced by nutrition.

Fortunately, a wide range of foods possesses potent ingredients that may provide relief from inflammation and arthritis while also improving general health.

A balanced diet that includes lots of fruit, a few meals of fatty fish, and healthy fats may help lessen certain arthritic or joint problem symptoms in addition to traditional therapies.

Most essential, maintain track of your daily intake of calcium and vitamin D. Consult your doctor or nutritionist if you think you’re not getting enough.

Moreover, you should also frequently opt for diabetes screening. This health check can provide you with a comprehensive insight into the state of your condition and overall health, allowing you to take necessary precautions to stay at the top of your health.

Get Tested For Diabetes Today

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