Since childhood, we have been forced to drink milk to keep our bones strong. But why is it important? Ever thought about it?
Let us discuss about the role of bones in our body, the best foods for joint pain, and the ones that will help maintain their strength for many years. By just simply adding these few food items to your diet, your common concerns related to joints or bones will disappear in a blink.
The Basic Role of Bones in the Human Body
Bones are viewed as a very important part of our body in Ayurveda. It is because they are responsible for providing a structural framework to each individual. They provide us with a unique shape and support. Different movements like standing and walking are all because of the bones.
Besides this, another major role of bones is that they are designed in such a way that they protect vital organs of the body. Here's an example -
- Our skull fully covers and protects the brain from outer damage.
- The rib cage safeguards our heart and lungs.
Not only this! The bones also store various minerals which perform different bodily functions. Therefore, as per Ayurveda principles, proper nutrition and digestion are mainly required for the healthy development of bones. The reason behind this fact is - bone health is linked to the quality of nutrients absorbed and processed by the body.
Role of Joints in the Human Body
Sandhis is the Ayurvedic name for joints. Basically, it is a point where 2 bones get connected. We all understand the importance of protecting our joints. Some roles of joints will be explained here which will answer the ‘why’ to this fact.
Have you ever thought of how flexibility is attained? It is because of Joints. Without joints, our bones would be firm and may not be able to move freely. These joints are protected with a layer of cartilage and synovial fluid. They help by reducing the friction between our joints. This way our bones are prevented from grinding against each other. This will further ensure a smooth and painless movement.
Each type of joint in our body is responsible for different types of movement. This can be explained as:
The hinge joints like knees and elbows allow bending and straightening motions. While ball and socket joints like the shoulders and hips allow a wider range of movement including rotation.
Now after we have understood the role of joints in the human body. It’s time to acknowledge how Ayurveda guides us in its maintenance.
The Ayurveda suggests certain habits that one needs to follow to maintain proper joint functioning:
- physical activity
- an appropriate diet that consists of the best foods for joint health
- lifestyle choices that will prevent the aggravation of Vata Dosha - which mainly leads to joint disorder.
Common Issues that can affect Joints
- Osteoarthritis
- Rheumatoid Arthritis
- Ankylosing spondylitis
- Psoriatic Arthritis
- Gout
- Lupus
- Tendinitis
- Bursitis
- Joint infections
- Joint injuries
The Role of Foods for Joints and Bones
The truth of a clean and balanced diet is - it holds the power to influence the health of joints and bones. The food can either work as a medicine or else multiply the problem. It all just depends on what choice of diet that we intend to consume.
Adding Calcium, Vitamin D, and various other nutrients in a balanced amount will provide health benefits in the long run. As it supports better nutrient absorption and maintains bone density. It gives them the required strength to fight and manage conditions like Osteoporosis, Arthritis, etc.
List of Foods for Joints and Bones
Seeds and Nuts
- Chia seeds
- Flax seeds
- Sesame seeds
- Almonds
- Walnuts
- Brazil nuts, etc.
These small crunchy items are fully packed with nutrients, vitamins, and healthy fats. Therefore, making itself a healthy choice to munch on. Regular consumption of these will make your bones thank you in later future.
The Seeds (named above) are capable of providing relief from inflammation and joint pain. This is possible because they contain anti-inflammatory properties. If someone is suffering from health conditions like arthritis, enjoy them guilt-free.
Nuts are rich in calcium, magnesium, and fatty acids that strengthen the bones. Moreover, both nuts and seeds are rich in protein. This is necessary for the regeneration of joint and bone tissues.
Fruit
Yes! Fruits are equally important to add to your bone-health diet.
- Vitamin C is good for the maintenance of cartilage.
Add Citrus fruits like oranges, lemons, and grapefruits. Furthermore, they also have antioxidant properties which helps protect the joint damage.
- Fruits from the berries family like strawberries, blueberries, raspberries, and cherries are very favorable for bone health. This is because of the compounds they contain which are loaded with antioxidant and anti-inflammatory qualities.
- Apples, Bananas, and Pineapples are also on the list. These boost the production of new cells and tissues.
Cruciferous Vegetables
This family includes
- Broccoli
- Cauliflower
- Kale
- Brussels
- Sprouts
- Cabbage and many more.
This group is highly beneficial for joint and bone health. These are the powerhouse of nutrients, calcium, vitamin C, vitamin K, and fiber. These veggies can effortlessly maintain bone density, reduce inflammation, and boost collagen. In addition to the protection of cartilage, their antioxidant qualities protect joints from serious conditions such as osteoarthritis and osteoporosis.
Olive oil
Olive oil includes antioxidants and anti-inflammatory properties which prote cts the cartilage and boost the health of joints. It will also support better flexibility and pain-free joints. With its regular consumption, you will notice relief from inflammation, improved bone density, and overall a healthy joint. So, do not think much and include olive oil in your diet as olive oil includes unique properties in it.
Whole grains
The variety of whole grains include
- Oats
- Quinoa
- Brown rice
- Red rice
- Black rice
- Whole wheat
- Barley
- Millet
- Bulgur
- Farro
- Rye
Whole grains retain their nutrients fully. So, they are recommended above refined grains. It is full of vitamins, minerals, and fiber required for overall musculoskeletal health.
Adding whole grains to your diet is a profitable deal. Due to their high protein content, they help with easy repair and maintenance of bone and joint tissues.
Root Veggies and Garlic
Root veggies are excellent for bone and joint health. It being low in calories, fat, and cholesterol makes them a healthy and easy option. Sweet potatoes, carrots, and beets are also rich in vitamins A & C, fiber, and nitrate.
Whereas, garlic is also a powerful food due to its anti-inflammatory and antioxidant properties. This is particularly beneficial for those dealing with arthritis. It protects human bodies from infections that can negatively impact our bone health.
Dairy products
Our bones are formed of Calcium, Vitamin D, Protein, and other essential nutrients. These can be easily attained through dairy products. That is why since childhood we all were asked to drink milk. It is very effective as it can protect us from bone-related diseases.
With the correct portion intake of milk, cheese, or yogurt, we can easily fulfill our daily requirement of calcium. But for healthy absorption of calcium, Vitamin D is essential. Again which is also present in dairy items. In addition to these nutrients, dairy products also contain vitamins and minerals i.e. magnesium, potassium, and vitamin B12. Thus, making it a healthy combo pack.
Summary
Bones and joint health are interconnected. By choosing the Best foods for joints and bones, one can provide them with the required nourishment. A few recommended food items are listed in the blog above, which are also viewed as the best foods for joint pain. Additionally, you can practice yoga and Abhyanga. These practices combined together will support their overall well-being.
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