Do your joints hurt? The condition of the joints depends on what we eat. Food is a natural source of substances that build bones and joints. Some products even prevent and even heal inflammation and joint pain. Others exacerbate joint discomfort. What do you need to eat so that the joints do not hurt?

Diet for jointssupports the fight against inflammation and joint pain. It is enough for us to eat what is good for the joints. But eating can also heal inflammation and soothe joint pain.

We suggest how to compose the best diet for joints:

  • Which products should be included in it to relieve pain?
  • Which products should be excluded in order not to exacerbate inflammation?

Diet for joints: dairy

Purpose:To provide the joints with proteins - the building blocks for cartilage.

Dairyis an excellent source of wholesome protein - the building material of articular cartilage. Protein from dairy products is on par with meat protein and far superior to protein from grains and legumes.

Dairy is also the most important source of calcium, which together with phosphorus builds bones and teeth.

Eat 3-4 tablespoons of cottage cheese every day and drink a glass of milk, kefir or yogurt.

Diet for joints: vegetable protein

Purpose : not to acidify the body.

Speaking of protein. Which is better for aching joints?

Certainly vegetable protein. It has less acidifying properties than animal ones, and an alkaline diet that does not acidify the body stimulates bone-building cells, and "puts" bone-forming cells to sleep.

In addition, acidification caused by e.g. too much animal protein causes an increased excretion of calcium in the urine (hypercalciuria).

Diet for ponds: grains and legumes

Goal : to make the body produce more synovial fluid.

In the diet for joint pain, products such as:

  • wholemeal and wholemeal bread
  • paddy rice
  • wholemeal pasta
  • bran
  • legumes

They provide fiber - valuable when you want to get rid of overweight or obesity (putting a strain on the joints), and a lot of B vitaminsalleviating the symptoms of stress (long-term stress may cause unfavorable changes in the synovial fluid).

Diet for joints: fish, olive oil and garlic

Purpose:To support the treatment of inflammation.

Oily sea fish are the most important:

  • mackerel
  • halibut
  • flounder
  • tuna
  • herring
  • sardines

Eat them at least twice a week. Why?

  • because they are a rich source of omega-3 fatty acids, which improve joint mobility,
  • intensify the production of tissue hormones that alleviate inflammatory processes,
  • provide vitamin D, which facilitates the absorption of calcium and has anti-inflammatory properties.

The following have a beneficial effect on the joints:

  • linseed oil
  • rapeseed oil
  • olive oil - contains valuable oleic acid
  • linseed
  • walnuts

These products, in addition to omega-3 fatty acids, provide a lot of vitamin E, which has an anti-inflammatory effect.

In contrast, the sulfur compounds in garlic and onions reduce the production of those tissue hormones that support inflammation.

Similar properties have:

  • turmeric
  • anise
  • carnations
  • ginger
  • basil
  • horseradish
  • marjoram
  • savory
  • mint
  • sage

Spices additionally support digestion and accelerate metabolism, which facilitates the treatment of overweight and obesity.

Diet for joints: vegetables and fruits

Goal : to make the joints more flexible.

The following vegetables are recommended in the diet:

  • carrot
  • cabbage
  • cucumbers
  • por
  • broccoli - sulforaphane present in broccoli blocks the production of an enzyme that contributes to the destruction of articular cartilage
  • parsley
  • beetroot
  • celery
  • sprouts

And when it comes to fruit, the treatment of aching joints will be supported by:

  • blueberries
  • cranberry
  • strawberries - also frozen
  • citrus
  • rosehips

These are sources of antioxidants (including beta-carotene, vitamin C, flavonoids). They prevent the development of the degenerative process and delay the aging of the joints.

A vitamin C is also necessary for the production of collagen, which builds cartilage, improves the condition of connective tissue and is responsible for the condition of joints and tendons.

Diet for joints: turn off allergen-products

Note! Certain allergenic nutrients can also cause joint problems. On list"suspects" include :

  • wheat flour
  • chocolate
  • oats
  • corn
  • potatoes
  • tomatoes

Patients suffering from lactose intolerance and allergic to milk protein should not eat dairy products, and patients allergic to gluten - wheat and mixed bread, cakes, pasta and semolina.

If you have frequent problems with your joints, watch if any of the above products are exacerbating your symptoms. If so, eliminate it from your diet.

In the case of latent type III allergy, the constantly irritated intestine lets not fully digested proteins into the blood - antigens that stimulate the immune system to produce antibodies in the IgG class, and as a result, the so-called immunotoxins that can attack various organs, causing a variety of diseases, including inflammatory diseases in the joints.

Diet for joints: what to drink?

Drink fruit juices every day:

  • grape
  • blackcurrant
  • chokeberry

and green tea, because they contain a lot of bioflavonoids that are good for joints. And green tea also has an anti-inflammatory effect.

Diet for joints: avoid these foods!

Certain foods, when we eat too much of them, harm our joints. These include:

  • Animal fathinders the absorption of proteins necessary for the construction of joints, because it inhibits the secretion of gastric juice and its access to the digestive content.
  • Red meatand some vegetable oils (sunflower oil, corn oil) contain a lot of arachidonic acid (omega-6). It promotes joint inflammation and blocks the beneficial effects of fish fat.
  • After eatinga hamburger with a cola drinkthe amount of pro-inflammatory cytokines increases significantly. Red meat and sugar adversely stimulate the immune system, which is one of the causes of joint diseases.
  • White wheat breadand flour products with the so-called low extract (e.g. flour type 450-650) contain carbohydrates, which make it easier to gain weight, and thus overload the joints.
  • Infried, baked, grilled dishes , under the influence of high temperature, pro-inflammatory compounds (including acrylamides, heterocyclic amines) are formed.
  • Chips, bag soups and fast food, i.e.highly processed food . They contain a lot of preservatives and additional substances that have a destructive effect on the joints.
  • Alcohol, strong coffee and teaincrease the loss of calcium from the body and reduce the absorption of protein. Caffeine also reduces the absorption of calcium from meals. Better thenavoid drinking coffee and black tea immediately after eating.
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Diet for joints: do supplements work?

A review of studies shows that of the 2 types of glucosamine - glucosamine sulfate and glucosamine hydrochloride - only the former can reduce pain and improve functioning of people with osteoarthritis.

In the case of other substances (chondroitin, hyaluronic acid, collagen) present in preparations for joints, the data are contradictory - in small, unproven quality studies an effect was shown, while in large, standardized studies - no longer.

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Author: Time S.A

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