Along with adopting lifestyle practices, such as engaging in exercise, losing weight and avoiding smoking, consuming certain foods can support bone and joint health, reducing the risk of osteoporosis and fracture.
1. Necessary nutrients for healthy bones and joints
Most people know that calcium-rich foods are those that support bone health. Although calcium plays an important role in supporting bones, it is not the only important nutrient the body needs to keep bones healthy. In addition to calcium, other bone-building nutrients include: vitamin D, phosphorus, magnesium, vitamin C, copper, protein, zinc, boron…
According to Dr. Nguyen Thanh Ha, a nutrition expert, a diet rich in calcium, vitamin D and balanced with lots of vegetables, fruits, enough lean meat, whole grains , milk, dark green leafy vegetables, salmon, Broccoli will help your health as well as your bones and joints stay strong and supple.
2. Foods that promote bone health
In addition to taking other proactive steps to protect your bones, choosing foods that support bone health can help reduce your risk of osteoporosis.
Here are 8 foods to add to your diet to support bone and joint health:
2.1. Pure orange juice
100% orange juice is high in vitamin C which helps support cartilage formation and also contains other natural nutrients essential for bone health. Orange juice provides calcium, necessary for strong bones and supports blood clotting.
The results of three clinical trials show that drinking citrus juice containing a specific carotenoid leads to positive changes in bone functioning. Drinking a 200ml glass of orange juice also provides the body with potassium to support bone mineral density, and magnesium plays an important role in bone health. The small amount of phosphorus in orange juice combines with calcium to build strong bones and teeth.
2.2. Cranberries are good for bones
Cranberries contain many nutrients such as vitamins (A, B1, B2, B3, B6, C, E, K), potassium, calcium, copper, iron, magnesium, manganese, phosphorus, zinc… Cranberries are a natural source of vitamin C, which the body needs to create collagen in the bone matrix. Studies also highlight the role of natural polyphenols in berries on bone health.
One study found that a type of polyphenol in cranberries called proanthocyanidins (PAC) may help reduce bone fractures. There is also a positive association between high cranberry intake and higher bone mass.
2.3. Pure olive oil
Dripping olive oil on a dish can do more than just add flavor. Olives and olive oil contain polyphenols – especially oleuropein, tyrosol and hydroxytyrosol.
A 2012 study found that men who followed a Mediterranean diet with extra virgin olive oil (at least 50 ml/day) had more signs of bone formation than those who ate a Mediterranean diet with mixed nuts (at least 30g/day) or a low-fat Mediterranean diet.
Another study showed a significant increase in bone mineral density in people who included more olive oil in their diet.
2.4. Milk contains many nutrients that are good for bones
Calcium is a bone-healthy nutrient commonly found in milk, but this beverage also contains other natural nutrients that benefit bone health, including vitamin D, magnesium and phosphorus.
Consuming dairy products may also reduce the risk of osteoporosis and reduce the rate of bone loss. In addition to all the vitamins and minerals contained in the drink, milk also contains natural lactose, which helps increase calcium absorption in the body.
Cow’s milk contains 8g of protein per serving. Protein intake can improve bone health, making milk a great addition to a bone-strengthening diet.
2.5. Avocado
Studies show that avocado oil extract is effective in reducing symptoms of osteoarthritis caused by wear and tear of cartilage and bone. Vitamin K in avocados helps promote bone health by slowing bone loss and preventing osteoporosis.
Among the many nutrients that this fruit provides, there is boron – a substance that is especially necessary for bone and joint health. Boron is a trace element that can help enhance the absorption of calcium and magnesium, two important minerals for strong bones.
One-half cup of raw and cubed avocado contains 1.07 mg of boron, making it one of the richest sources of this important mineral.
2.6. Tomato
Lycopene is an antioxidant found in naturally red and pink foods such as tomatoes, watermelon, pomegranates, strawberries, raspberries, etc. that can reduce bone loss.
Although there is no research proving that lycopene has a direct effect on bone and joint health, it may have an indirect effect on joints and support healthy bones. In the Framingham Osteoporosis Study, higher lycopene levels were associated with less spinal bone loss.
Lycopene has powerful anti-inflammatory properties. Therefore, by reducing inflammation, lycopene contributes to protecting joint cartilage, improving blood circulation, helping to provide enough nutrients and oxygen to the joints, thereby supporting bone and joint function.
2.7. Shiitake mushrooms
Shiitake mushrooms, also known as Shiitake mushrooms, are a type of mushroom that is very nutritious and has many health benefits. Similar to humans, mushrooms naturally produce vitamin D after exposure to sunlight or sunlamps. Shiitake mushrooms contain a small amount of vitamin D when dried in the sun. Vitamin D is important for the absorption of calcium, an essential mineral for bones.
Along with vitamin D, shiitake mushrooms also contain the element copper – another important nutrient for bone health. Lower serum copper concentrations are associated with reduced bone mineral density in certain parts of the bone. Shiitake mushrooms contain a lot of protein, fiber and B vitamins, which help improve overall health, thereby indirectly supporting bone health.
2.8. Prune
Prunes are famous for their gut health benefits but they can also support bones. Plums contain natural phenolic compounds that play a positive role in bone health thanks to their ability to inhibit bone resorption and stimulate new bone formation.
Studies on women found that consuming prunes can enhance bone formation and prevent bone breakdown. Many studies have shown that regular consumption of dried plums improves bone health, especially in postmenopausal women.
For men, a recent study found that when they ate 100g of prunes (about 9 or 10 prunes) every day for 12 months, their bone mineral density increased.
Prunes contain vitamin K, an important nutrient that helps the body absorb and use calcium effectively. In addition to calcium, dried plums also contain potassium and boron, which help improve bone health. Dried plums contain many polyphenols – plant compounds with powerful anti-inflammatory effects. Inflammation is one of the causes of bone loss.
