Top 7 Foods to Maintain Joint Health: Benefits and Key Points to Know
Through this post, we will introduce 7 foods that help maintain joint health, along with their benefits and important features you should know.
In modern times, foods beneficial for joint health have garnered much attention, but their roots trace back to ancient history. In ancient Greece and Rome, various herbs and ingredients were used to alleviate arthritis and joint pain. For example, Roman soldiers utilized turmeric to treat joint injuries sustained during wars, while Greek philosophers recognized the benefits of olive oil for bone and joint health.
Walnuts, considered a divine gift in Persia, are rich in omega-3 fatty acids and have been known to support not only joint health but also brain and overall physical well-being. Many traditional ingredients used throughout history have since been scientifically validated for their joint health benefits in modern research.
In this post, we will explore the 7 most impactful foods for maintaining joint health.
Now, let’s dive into the Top 7 Foods to Maintain Joint Health together.
7. Garlic: The Superfood with White Skin
* Calories (per 100g):134 kcal
* Key Benefits:Anti-inflammatory effects, improved cardiovascular health, enhanced immunity, joint health protection, and more
– Rich in allicin, garlic serves as a powerful anti-inflammatory agent. It inhibits the production of inflammatory cytokines and mediators like prostaglandins, helping to reduce inflammation and pain.
– Allicin’s anti-inflammatory and antioxidant properties alleviate joint inflammation and pain, assisting in the prevention and treatment of chronic joint diseases like arthritis.
* Seasonal Availability:May to July
* Notable Facts:Eating raw garlic maximizes its anti-inflammatory effects. Minced garlic enhances absorption for better results.
※ If you want more detailed information about garlic’s benefits, calories, nutritional components, seasonal timing, selection tips, and storage methods, refer to the post below.
6. Walnuts: Hidden Health in Every Bite
* Calories (per 28g):185 kcal (based on 1 ounce)
* Key Benefits:Cardiovascular health, brain function enhancement, anti-cancer properties, joint health support, blood sugar regulation, and more
– Walnuts are rich in alpha-linolenic acid (a plant-based omega-3 fatty acid) that converts to DHA in the body, facilitating neural signal transmission and improving learning abilities and memory.
– The unsaturated fatty acids in walnuts improve insulin sensitivity, stabilizing blood sugar levels, while their dietary fiber slows glucose absorption, preventing blood sugar spikes.
* Seasonal Availability:September to November
* Notable Facts:Due to their high fat content, it is recommended to limit the daily intake to a handful (approximately 28g).
※ For more detailed information on the benefits, calories, nutritional components, seasonal timing, selection tips, and storage methods of walnuts, please refer to the post below.
5. Blueberries: The King of Antioxidants
* Calories (per 100g):57 kcal
* Key Benefits:Antioxidant effects, eye health, cardiovascular health, brain function improvement, joint health, and more
– Blueberries are rich in antioxidants like anthocyanins, vitamin C, and vitamin E, which neutralize reactive oxygen species (ROS), prevent damage to cells and tissues, and lower the risk of various chronic diseases.
* Seasonal Availability:June to August
* Notable Facts:Frozen blueberries retain most of their nutrients, making them an excellent choice for consumption even outside their peak season.
※ For more detailed information about blueberries’ benefits, calories, nutritional components, seasonal availability, selection tips, and storage methods, please refer to the post below.
4. Kale: The Green Powerhouse of Health
* Calories (per 100g):35 kcal
* Key Benefits:Antioxidant effects, anti-inflammatory properties, eye health, joint health improvement, cardiovascular health, and more
– Kale is rich in antioxidants like vitamin C, beta-carotene, quercetin, and kaempferol, which neutralize reactive oxygen species (ROS) that damage cells and DNA.
– The lutein and zeaxanthin in kale, concentrated in the macula, protect the retina and reduce oxidative stress caused by UV rays, helping maintain eye health.
* Seasonal Availability:October to February
* Notable Facts:Consuming kale after blanching rather than raw enhances the absorption of vitamin K.
※ For more detailed information about kale’s benefits, calories, nutritional components, seasonal availability, selection tips, and storage methods, please refer to the post below.
3. Extra Virgin Olive Oil: The Premium Choice
* Calories (per 15ml):120 kcal (1 tablespoon)
* Key Benefits:Cardiovascular health, anti-inflammatory effects, joint health, brain health, antioxidant properties, and more
– Oleocanthal in olive oil inhibits inflammation-inducing enzymes, alleviating joint pain for arthritis patients. Polyphenols protect joint cartilage and tissues from oxidative stress caused by reactive oxygen species (ROS).
– The antioxidant polyphenols in olive oil inhibit the aggregation of beta-amyloid proteins that accumulate between nerve cells, reducing neurotoxicity and protecting brain nerve cells.
* Notable Facts:High-temperature cooking reduces the anti-inflammatory properties of olive oil.
※ For more detailed information about extra virgin olive oil’s benefits, calories, nutritional components, oil grades, selection tips, and storage methods, please refer to the post below.
2. Turmeric: The Power of Golden Curcumin
* Calories (per 2.5g):8 kcal (1 teaspoon)
* Key Benefits:Anti-inflammatory effects, antioxidant properties, anti-cancer benefits, joint health, cardiovascular health, and more
– Curcumin in turmeric exhibits strong antioxidant effects, neutralizing reactive oxygen species (ROS) and free radicals. This protects various bodily systems, prevents cellular damage, aging, and a wide range of diseases.
– Curcumin also plays a crucial role in preventing the development of various types of cancer and inhibiting cancer cell growth through its powerful anti-inflammatory, antioxidant, and cell-regulating abilities.
* Seasonal Availability:October to December
* Notable Facts:Consuming turmeric with black pepper enhances curcumin absorption.
※ For more detailed information about turmeric’s benefits, calories, nutritional components, seasonal availability, selection tips, and storage methods, please refer to the post below.
1. Salmon: A Rich Source of Omega-3
* Calories (per 100g):206 kcal
* Key Benefits:Cardiovascular health, brain function enhancement, skin health, joint health, muscle recovery, and more
– The abundant omega-3 fatty acids in salmon help reduce inflammation, lower triglyceride levels, and prevent blood clots, reducing the risk of cardiovascular diseases like heart attacks and strokes while improving heart health.
– DHA in salmon enhances brain function, improves memory and learning ability, and prevents cognitive decline associated with aging.
* Seasonal Availability:August to December
* Notable Facts:There is a nutritional difference between farmed and wild salmon, with wild salmon having a higher omega-3 content.
※ For more detailed information about salmon’s benefits, calories, nutritional components, seasonal availability, selection tips, and storage methods, please refer to the post below.
Through the post “Top 7 Foods to Maintain Joint Health: Benefits and Key Points to Know”, we explored 7 foods that support joint health. These ingredients have been proven by modern health research to be essential for joint health and have garnered significant attention and interest from modern individuals. Regular consumption of these foods can not only help alleviate arthritis and joint pain but also provide overall health benefits for the entire body.
You may find it helpful to refer to the post below about the Top 7 Benefits of Vitamin B1to learn more about how Vitamin B1 benefits our body, its essential roles, and the diseases that can arise from Vitamin B1 deficiency.
It would be great to also check the calorie information for various foods.
Thank you for taking the time to read this lengthy post.