Are there any foods that can prevent or ease the pain of knees and joints in senior citizens?
According to sports dietitian Nancy Clark, the author of the Sports Nutrition Guidebook, eating an anti-inflammatory diet will benefit your joints. “Natural, less-processed food is what we want to eat. We should avoid fried and processed foods and trans fats, which can cause inflammation.” Clark says. “We should also avoid charred meat.” Naturally, no one meal is a panacea for joint health. The best way to keep your joints moving is to work out, eat a healthy diet, and take care of yourself. Here are five foods that you should add to your diet:
• Cherries
Anthocyanins are natural plant compounds that give cherries their scarlet colour. Several studies have found that fresh cherries and tart cherry juice can help reduce inflammation. People who eat a lot of fresh cherries have fewer gout flare-ups. It is the colour that is important. Other fruits with vivid colours (blueberries, blackberries, and pomegranates) might have similar effects.
• Red Peppers
Red peppers are high in vitamin C. Vitamin C aids in collagen production, which is found in cartilage, tendons, and ligaments that cushion and keep your joints together. You should also try other foods like citrus fruits (such as grapefruit and oranges), tomatoes, and pineapple.
• Canned Salmon
Fish may not be the first food that comes to mind when thinking about stronger bones, but Clark recommends canned salmon with its bones in particular. It contains calcium and vitamin D, which keep your bones healthy. Salmon is also high in omega-3 fatty acids, which help to reduce inflammation. Clark suggests using canned salmon to make salmon patties. “When you eat salmon, you’re not eating grilled spareribs, which cause joint issues,” said Clark. Other foods to try include: plain low-fat or no-fat yogurt or milk are rich in calcium and vitamin D. For omega-3s, try naturally fatty seafood like trout or sardines.
• Oatmeal
Whole grains, such as oatmeal, have decreased inflammation levels. A food made from more refined grains, such as white flour, does the opposite. While exercising strengthens bones and muscles, it also strains joints. Clark, a sports nutritionist, believes that eating for exercise is about more than simply feeding action; it is also about recovery and healing. “Instead of taking a Pop-Tart or a biscuit with cheese and sausage, go for oatmeal with fruits, nuts, and yogurt,” she suggests. Quinoa, brown rice, and barley are a few more foods to try.
• Turmeric
Turmeric is a common ingredient in Indian cuisine. It’s high in curcumin, a chemical. Curcumin extracts relieved knee aches and pains just as effectively as ibuprofen in one trial. Use curry powder instead of turmeric if you’re not used to it. Turmeric is what gives the dish its yellowish golden colour.