Like most people, you probably don’t think about your joints very much unless they start causing issues or discomfort. But maintaining happy joints is vital for overall health and mobility. And the fact is, one in four adults deal with occasional or recurring joint discomfort in the knees, hips, back, shoulders, wrists, and ankles.
As spring approaches and you start to become more active, it’s important to keep your bones, muscles, ligaments, and joints strong and healthy. Luckily, there are plenty of foods and supplements you can add to your daily routine that will help protect your joints.
9 Foods & Supplements That Support Joint Health
Chronic inflammation is often the culprit behind joint pain. Fatty fish is loaded in Omega-3 fatty acids, which can help fight inflammation throughout your body. Reducing inflammation is key to managing joint pain and staying active. Salmon, tuna, mackerel, herring, and sardines are all loaded with omega-3s fatty acids.
Tofu and Edamame
If you prefer plant-based foods with anti-inflammatory properties, then soy may be a good option. Heart-healthy foods like tofu and edamame are excellent high-protein sources that are beneficial for joint health. Research suggests that genistein, a main compound in soy protein, has antioxidant, anti-inflammatory, and joint protective properties.
Nuts and Seeds
A study published in the American Journal of Clinical Nutrition found that adding more nuts to your diet can significantly reduce inflammation and improve your quality of life. The best nuts for joint health include almonds, walnuts, cashews, Brazil nuts, hazelnuts, pecans, and pistachios.
In addition, seeds such as chia and flaxseed also have excellent anti-inflammatory properties. Both are high in alpha-linolenic acid (ALA) — a type of omega-3 fatty acid. Research suggests that ALA is a powerful anti-inflammatory nutrient, which helps reduce cell damage.
Foods that contain gelatin, such as bone broth, are rich in collagen. The process to make bone broth involves simmering animal bones in water and a small amount of vinegar for many hours to draw out the collagen and minerals from the bones.
Digestive enzymes break down the collagen in food into individual amino acids and peptides. Since vitamin C is critical for collagen synthesis, you should also include vitamin C-rich foods in your diet, such as citrus fruits, leafy green vegetables, and bell peppers.
While all berries are potent superfoods, purple berries contain a powerful antioxidant that can help improve overall joint health. Anthocyanins are an antioxidant that gives fruit their deep purple color. It also packs a hefty punch of anti-inflammatory properties. For healthy joints, add berries such as blueberries, blackberries, raspberries, strawberries, and cherries to your diet.
Garlic and Onions
Garlic and onions are members of the allium family and both have "immune-boosting" effects that specifically help relieve arthritis pain. In fact, when it comes to garlic and onions, they are thought to be the best natural remedy for joint pain. A study on arthritis showed that women whose diets included allium vegetables like garlic and onions had lower levels of osteoarthritis.
Collagen is important for improving joint mobility and decreasing joint pain. And sulfur-containing dark leafy green vegetables – such as kale, watercress, Brussels sprouts, cabbage, and arugula – are particularly beneficial in collagen production since sulfur plays a key role in collagen synthesis.
It’s become well known that turmeric’s main compound, curcumin, has anti-inflammatory properties that are beneficial for supporting a healthy response to inflammation.
A systematic review published in the Journal of Medicinal Food found that turmeric is effective for reducing joint pain, tenderness, and discomfort, supports joint range of motion and mobility, and helps reduce temporary inflammation related to physical exercise. However, for turmeric to work its magic, you need to increase its bioavailability.
Golden Superfood Bliss is an easy, tasty, and comforting way to get your daily dose of turmeric. This powerful superfood elixir blend is made with organic turmeric root, which supports a healthy inflammatory response. Plus, it contains black pepper compounds, which increase the bioavailability of turmeric by a whopping 2000 percent! *
In addition, Golden Superfood Bliss helps:
- Improve quality of sleep*
- Boost metabolism*
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- Balance hormones*
Just add one scoop of Golden Superfood Bliss to your coffee, tea, favorite plant milk, shake, or smoothie. Or add it to your favorite cookie, soup, or cake recipe for a superfood boost! Get yours here!
Collagen is one of the richest proteins found in the body. It helps your joints stay strong, resilient, and able to withstand stretching. It also helps protect your skin, bones, muscles, ligaments, and tendons. The problem is, our natural collagen production decreases as we age. And lifestyle factors like excess exposure to sun, alcohol, smoking, and lack of exercise and sleep cause production to drop even faster.
Collagen makes up about 60 percent of cartilage, which is vital for cushioning bones and joints against high-impact movements. So, as your collagen levels decrease, it could start affecting your joint health.
Collagen Peptides Support Joint Health
Research suggests that supplementing with collagen may improve overall joint pain. And our pure hydrolyzed grass-fed Collagen Peptides are a highly bioavailable, easily digested way to add more collagen into your diet and support healthy joints and bones. *
But the benefits don’t stop there! Collagen Peptides also support healthy weight loss, vibrant skin, nails and hair, and optimal gut health. Plus, it’s completely flavorless! That means no aftertaste or smell. So, when adding one scoop a day into your coffee, smoothie, food, dessert, or anything else, you won’t even know it’s there.
Making sure your diet includes plenty of joint-supporting foods is one of the best ways to support joint health and mobility. And if you want an easy way to add a Collagen Peptides supplement into your routine, click below to learn more about the benefits and give it a try yourself!
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.