Although muscles and organs are frequently discussed in relation to fitness and health, what have you recently done to assist your tendons, ligaments, and joints? The general functioning of your body depends heavily on the condition of these tissues, and as you age, maintaining their health becomes more crucial.
Your tendons and ligaments weaken and lose their suppleness as you age, which damages and aches your knees and other joints. On the other hand, proper nutrition can aid in the development and maintenance of these tissues and may even help avoid knee and joint discomfort.
Joint Diet
Joint tissue can be maintained and pain-causing inflammation reduced with the use of a variety of diets, substances, and nutraceuticals. Here are a few of those.
Protein
Specifically, collagen. The tissue that shields your joints, cartilage, is maintained in part by collagen. You should eat in a way that helps rebuild and repair damaged cartilage since as you age, your cartilage tends to deteriorate over time.
A collagen supplement may build up in cartilage and encourage your tissues to produce more collagen, according to research, which may reduce inflammation, provide joint support, and lessen discomfort .
Adults who took two grams of collagen daily for 70 days reported significantly less joint discomfort and found it simpler to go about their daily activities than those who did not .
Collagen is present in many animal products. Because they are essential building blocks of collagen, foods high in the amino acids proline and lysine are especially significant.
Vitamin C.
Rheumatoid arthritis and osteoarthritis are two joint-related health conditions that vitamin C may help prevent [3][4]. It is a potent antioxidant that combats chemicals that cause inflammation.
There is considerable conflicting evidence about osteoarthritis; while higher dosages may have the opposite effect, lesser amounts (100 mg per kilogram of body weight) seem to be helpful. The greatest method to promote your health is to make sure you consume enough vitamin C through your diet [3]. The Tolerable Upper Intake Level (UL), if you intend to take supplements, is 2000 mg. This is the highest daily intake that is unlikely to have a negative impact on health.
Apart from its anti-inflammatory properties, vitamin C is also a cofactor in collagen formation and helps combat inflammation-related infections .
The omega-3 fatty acids
EPA and DHA are the two forms of omega-3 fatty acids. Both can lessen the inflammation that results in discomfort and swelling [6].
Walnuts, flaxseeds, salmon, and fish oil supplements are just a few of the foods that contain omega-3 fatty acids [6,7]. For smoothies, plant-based sources usually work best, especially in terms of taste, but a fish oil supplement might be the best way to lessen inflammation-related pain. Omega-3 fatty acids from animal sources usually include preformed EPA and DHA, which are perfect for inflammation. On the other hand, ALA (alpha-linolenic acid), which is found in plant sources, converts poorly to EPA and DHA. Before using an omega-3 supplement for arthritis, always get your doctor’s approval.
Zinc.
Zinc is an essential component of numerous proteins and enzymes required for tissue growth and repair [8]. Although there are some plant-based sources of zinc, many foods high in the mineral are animal products, such as meat, fish, and shellfish.
A good source of zinc can also be found in pulses, seeds, nuts, and whole grains, all of which are ideal for vegans and vegetarians and are easier to include in a smoothie [9]. Pumpkin seeds stand out among foods. They are high in iron, magnesium, and zinc, of course.
Seasonings
Strong anti-inflammatory and antioxidant properties are shared by turmeric and cinnamon, and you don’t need much of either to get the benefits. They can be included in salad dressings, soups, smoothies, and more, and even two grams a day, or around half a teaspoon, will improve your health.
According to Christine Gerbstadt, MD, RD, author of Doctor’s Detox Diet, there’s no reason to take a supplement instead of eating the spice.
“It’s less than what I put on my toast, in my tea or yogurt, or in sauces like curry and other things,” she stated, referring to the two grams per day .
Tart cherry juice has been found to help reduce osteoarthritis pain and inflammation and the requirement for potentially dangerous nonsteroidal anti-inflammatory medicines (NSAIDS) [11].
The benefits of cherries in reducing inflammation are well-known, but other fruits, such as pomegranates, blueberries, and cranberries, apparently have comparable effects.
A Smoothie for Pain in the Joints
There are many different approaches to joint health, and one of them is eating a healthy diet. A smoothie is a quick and simple approach to incorporate as much nutrition as possible into a single meal. Many of the components listed above are included in the following recipe, which is tasty, simple to prepare, and will help you maintain healthy, pain-free joints.
Nourishing Pineapple Cherry Joint Smoothie Recipe
One cup of unsweetened plant-based milk or water
Half a cup of chunks of pineapple
1/2 Cup of cherries
One scoop of Naka Platinum Pro Collagen Bovine Extra Strength, unflavored
2 tablespoons of flax powder
One teaspoon of Ceylon cinnamon, or true cinnamon
Pumpkin seed butter or ground seeds: 1 tablespoon
Extra Choices
The following can be added to this smoothie to add a little more anti-inflammatory powder:
A single portion of curcumin powder
If you prefer a plant-based alternative, use one teaspoon of flavored fish oil or algal oil.
1 teaspoon Crystals of Salus Haus Red Beets
Everybody has a different sweet spot. Taste and add a sugar if you think this smoothie needs something more. Maple syrup, raw honey, or coconut sugar all work. Liquid stevia or monk fruit sweetener are fantastic choices if you want to cut back on sugar.
Instructions:
1. Fill a high-speed blender with fruit, flax meal, pumpkin seeds, water or plant-based milk, and
- Blend until silky.
3a. Smoothly blend in collagen.
3.b. Add the algae, fish oil, or beet crystals last and mix them in gently - Serve and Savor
Notes:
Add a bit extra liquid, depending on your preferred consistency.
- Crucial Information When Buying Cinnamon.
Using Ceylon cinnamon is crucial since it contains less coumarin, a chemical that can harm the liver and is present in less expensive cinnamons like cassia cinnamon True cinnamon or Cinnamomum zeylanicum are other names for Ceylon cinnamon.
Consume Food to Maintain Joint Health
When eating for joint health, it’s critical to keep in mind that your diet choices are equally as important as your food intake.
Steer clear of processed meals, excessive amounts of omega-6 fatty acids (found in meats and vegetable oils), sugar and sugar substitutes, fried foods, refined carbs, large-fat dairy products, and alcohol .
Joint discomfort can be crippling and keep you from engaging in your favorite hobbies. A joint-supporting diet can help you regain your ability to engage in all of your favorite activities by lowering pain and inflammation.
