As collagen and glucosamine become more popular, we're learning we don't have to live with weak bones and creaky joints. Although some supplements help bone and joint health, a strong body starts in the kitchen. First step to pain-free running and bone and joint health is a well-balanced diet.
This peppery, yellow spice contains anti-inflammatory curcumin. Curcumin may relieve arthritis symptoms, according to research. Add turmeric to eggs, lattes, and roasted vegetables.
1. Turmeric
Because bone broth is made by boiling bones, it’s rich in collagen and protein. Many people use it as a base for soups or sauces, and some even choose to drink it like hot tea.
2. Bone Broth
“Research in the journal Osteoporosis International shows that eating five to six prunes daily may help prevent bone loss,” Gorin adds. Although dried prunes may not be in your daily repertoire, try eating them as a snack or using them to sweeten baked goods.
3. Prunes
Fortified milk is one of the few food sources of Vitamin D, says Gorin. Getting enough vitamin D may also prevent hyperparathyroidism, which can cause osteoporosis, joint pain, and other issues.
4. Fortified Milk
Don’t eat dairy? That’s okay, since a ½-cup serving of tofu has a little less than half of your daily calcium needs. And as a bonus, research suggests eating soy may reduce joint pain. Tofu is easy to cook and takes on the flavor of any sauce or marinade.
5. Tofu
These dark, sweet berries contain polyphenols and vitamin C. First, blueberry polyphenols may reduce osteoarthritis pain. Blueberries provide 16% of your daily vitamin C, needed for collagen production.
6. Blueberries
Vitamin C is usually synonymous with citrus, but one medium bell pepper contains more than a day’s worth of this vitamin. In addition to stimulating collagen, vitamin C is also an inflammation-fighting antioxidant. Those two things combined make these veggies ingredients great for joints.
7. Bell Peppers