What you eat can help protect your joints.
Until you experience theaches and painsyourself, healthy joints are something many of us take for granted.
And, after a while, they get pretty tired of near-constant use.
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Arthritis is a huge (and common)cause of joint pain.
The Basics of Eating for Joint Health
What does a joint-friendly diet look like?
What youre aiming for is mainlyan anti-inflammatory dietrich in certain ingredients, but limited in others.
Greg DuPree
Focus on eating more whole, unprocessed foods (lots of plants!)
and eating fewer sweets, processed foods, and certain proteins, like red meat.
This all-star spice isnt just for flavoring food.
Greg DuPree
Frequent nut consumption is positively associated with a healthy profile of inflammatory markers, per a 2016 study.
Walnuts are an especially potent source of omega-3 fatty acids.
In fact, London adds that walnuts contain among the highest levels of alpha-linolenic acids (ALA, a.k.a.
Victor Protasio
plant-based omega-3s) and a higher profile of polyunsaturated fatty acids and antioxidants.
Walnuts are also a good source of fiber and antioxidants.
TheAmerican Heart Associationrecommends making room in your diet for nuts, but in moderation.
Victor Protasio
One serving size of nuts is a small handful or 1.5 ounces.
When shopping for nuts, your healthiest bet is to choose unsalted varieties tokeep sodium intake under control.
But these arent the only berries that should be on your radar.
Caitlin Bensel
Dr. Nance suggests adding a cup oftart cherry juiceto your meal plan.
Pulses (theedible seeds inside of legumes) are rich in protein, fiber, and other excellent nutrients.
Theyre alsoa great source of magnesium, which has been shown to help reduce inflammation.
Jennifer Causey
Ginger
Like many other foods for healthy joints, ginger is packed with antioxidants.
One particular compound, gingerol, has been associated with reducing arthritis pain.
But you might point to its polyphenols for helping to reduce inflammation.
Caitlin Bensel
One polyphenol in particular, epigallocatechin gallate (EGCG), may help preserve cartilage and joint health.
In fact, some studies have found that berries may be helpful in reducing the pain of arthritis.
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Greg DuPree
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