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Foods that are Essential for Your Bone & Joints

Your body goes through so much every day and, while you may not be able to see it, your daily stress and ups and downs really wear your bones out. However it is very important to maintain a good bone and joint health. Diet can help you achieve this goal. We took the advices of the dietitian in Delhi and found out these top 6 foods that can help you to ensure an impeccable bone and joint health:

  1. Oatmeal

Let’s start with something wholesome. Oatmeal is perhaps one of the healthiest cereals and can be easily incorporated in any kind of diet. Oatmeal is shown to have low inflammation which is in contrast to the effects of refined grains such as white Flour. In addition to this, oatmeal is very beneficial in increasing the bone and joint health, therefore you can perhaps have oatmeal with fruits as breakfast. While we are at that, we recommend having cherries with oatmeal since it is also efficient in ensuring good bone and joint health.

  1. Red peppers

Red Peppers are natural sources of Vitamin C. Vitamin C is involved in the production of collagen which is the basic building block of your cartilages, tendons and ligaments. By consuming the right amount of Red Pepper you can ensure a good health of your tendons and ligaments which are basically what cushions your joints. You can also consider other citrus fruits for Vitamin C such as lemons, oranges, grapes, tomatoes and pineapple.

  1. Low-fat Yogurt and Milk

Milk and low or no fat yogurts are excellent sources of Vitamin D and Calcium which is why they are amongst the top recommendations of the best dietitian in Delhi. Vitamin D and Calcium are essential to maintain a good bone and joint health since they strengthen the bones and make them healthier. You can also try canned salmon and sardines.

  1. Turmeric

Turmeric is an obvious addition to this list. Its medicinal and therapeutic properties have been hailed by Ayurveda for centuries but it makes it to our Top 6 because it has Curcumin. Curcumin can also acts as an analgesic and allows some relief from joint aches while helping the body heal. Turmeric is also very beneficial for a good metabolism and acts as a great catalyst for the body’s recovery, therefore, turmeric must definitely be a part of your diet.

Cinnamon and ginger also show anti-inflammatory properties, so you can consider adding them to your diet plan too.

  1. Walnuts

Dietitian in Delhi also recommends consuming walnuts. Walnuts are rich sources of Omega3 which makes them highly beneficial for bones and joints. They also have anti-inflammatory properties and carry a mixture of good vitamins. Flaxseeds and canola oil are also very rich in Omega 3.

However, walnuts are very high in calories therefore; you must consider talking to a dietician to ensure that you are taking in the perfect amounts.

  1. Kale

No diet countdown is complete without the greens.

Best dietitian recommends Kale and other green leafy vegetables for a good bone and joint health. These are not only rich in Vitamin C, but also contain beta-carotene and antioxidants which ensures an overall health and a better bone density. You can try incorporating broccoli and collard greens which are also rich in calcium.

Of course, adding these foods is not enough for supporting a good bone and joint health. You must also develop an exercise routine; eat a well-balanced diet, and generally taking care of yourself. Each one of these is an essential contributor to a better bone density and therefore, while ensuring that these 6 foods find place in your diet chart, you can also ensure that you are leading a healthy and satisfying life in general.

× Contact Dietitian Monika Manchanda