Joint_HealthyFood


Top 5 Foods for Joint Health

Oily fish - salmon, mackerel, trout and fresh tuna.

Oily fish is rich in omega-3 fatty acids and can help keep your joints and the rest of your body in good repair. Most people should aim to have a portion of food rich in omega-3 every day. If you don’t like fish, or aren’t able to eat it, supplementation can help maintain joint health.

Nuts and seeds.

Nuts contain omega-3, and can be a useful source to top up your daily intake. Flaxseeds are an especially good source, and can be sprinkled onto breakfast cereal, or added to home-made bread and cakes, while pecans, walnuts and hazelnuts are high in antioxidants. Brazil nuts are also high in selenium, which can help the immune system to function normally.

Blueberries, blackcurrants, cranberries, raspberries, strawberries and cherries.

These are good sources of anti-oxidants that can help protext the body. They also contain fibre, which can help maintain regularity and contain folic acid magnesium, potassium and vitamin C.

Avocados.

Yes, they are more fattening than some other fruits, but that’s because they contain omega-3, and can be a good way to top-up your intake, especially if you don’t eat fish, or have difficulty taking fish oil supplements. It is also a great source of the anti-oxidant vitamin E. Add a sliced avocado to your salad – just coat it in lemon first to stop it becoming discoloured.

Milk and dairy produce.

These are the best source of calcium, which is vital for strong bones. Dairy products are also high in vitamin D and magnesium, which are also required for good bones, and also folic acid. However, to help control your weight, choose semi-skimmed or skimmed milk, and low-fat yogurts and cheeses, which contain just as much, if not more, of the non fat soluble vitamins. If you have a dairy intolerance, it might be useful to consider supplementation.