What foods are especially good for the joints. It is good for healthy joints to eat certain foods.
Rheumatologists have named products that improve the condition of the joints .
Ukraine , Ukraingate , 21 , February , 2022 I Health
Doctors explained that there is no special diet for joint health, but there are a number of products that have a positive effect on their condition:
Fish
What to choose
You should pay attention to such fish as salmon, tuna, sardines, herring, mackerel, sturgeon, sterlet.
Benefit
From these types of this product you can get omega-3 fatty acids, vitamins A and D, phosphorus, calcium, selenium, iodine.
A 2004 study of nearly 800 postmenopausal women found that participants who drank more omega-3s had lower levels of CRP, IL6, and less joint pain and stiffness. These fatty acids can be consumed daily.
Nuts and seeds
What to choose
Of all the types of nuts in this case will be more useful cedar, almond, pistachio.
Benefit
These nuts contain a lot of vitamin E, calcium, magnesium, iron, potassium.
A 2011 study found that men and women who regularly ate nuts had a 51% lower risk of autoimmune inflammation over a 15-year period. You can use them in the amount of one incomplete handful per day.
Fruits, berries and vegetables, raw leafy greens
What to choose
You should pay attention to raspberries, currants, gooseberries, blueberries, blueberries, cranberries, oranges, limes, grapefruits.
Benefit
These products are rich in antioxidants, vitamin C.
“Let’s make a mark at once – not everyone can eat sweet fruits (bananas, mangoes, watermelons, melons, grapes, peaches), because they can raise sugar levels and cause edema,” doctors warned.
A variety of vegetables and fruits in the diet will help cleanse the body of free radicals that damage cells. Also, some plant foods have anti-inflammatory effects, and vitamin C, which is necessary for the ligaments. It is useful to eat a large plate of such products every day.
Oils
What to choose
Among the vegetable oils you should choose the olive of the first cold pressed, walnut oil.
Benefit
These products contain oleocanthal, omega-3.
Oils have anti-inflammatory effect, inhibit the activity of COX enzymes, reduce sensitivity to pain. They should be used in the amount of 2-3 tbsp. l. per day.
Source : Ukrgate