Joints are the areas where 2 or more bones meet. Most joints are mobile, allowing the bones to move. Joints consist of the following:
- Cartilage. This is a type of tissue that covers the surface of a bone at a joint. Cartilage helps reduce the friction of movement within a joint.
- Ligaments. Strong ligaments (tough, elastic bands of connective tissue) surround the joint to give support and limit the joint’s movement. Ligaments connect bones together.
- Tendons. Tendons (another type of tough connective tissue) on each side of a joint attach to muscles that control movement of the joint. Tendons connect muscles to bones.
- Synovial membrane. A tissue called the synovial membrane lines the joint and seals it into a joint capsule. The synovial membrane secretes a clear, sticky fluid (synovial fluid) around the joint to lubricate it.
- Bursas. Fluid-filled sacs, called bursas, between bones, ligaments, or other nearby structures. They help cushion the friction in a joint.
- Synovial fluid. A clear, sticky fluid secreted by the synovial membrane.
- Meniscus. This is a curved part of cartilage in the knees and other joints.
Foods for healthy joints
Focus on High Protein and Collagen protein rich foods.
- Dry Nuts and seeds – Walnuts, Almonds, Peanuts, Cashews, Flaxseeds
- Colorful fruits – Especially berries and citrus fruits
- Vegetables – Especially cruciferous vegetables and root vegetables
- Chicken and meat
- Fatty Fish rich in Omega 3 fatty acids – salmon, mackerel, sardines
- Eggs
- Dairy based products – Milk, Cheese, Cottage Cheese
- Beans
- Lentils
- Ginger and Garlic
- Bone Broth
- Unrefined oils like Olive Oil, Mustard Oil, Coconut oil, Ghee, Butter
- Whole Grains like wheat, oats, millets
Supplementation
A combination of below nutritional supplementation based on individual’s health condition is proven to be effective
- Collagen protein(Type 1, 2 and 3) + Vitamin C
- Protein powders like Whey protein, Pea protein, Rice protein, Soy protein
- Omega 3 fatty acid capsules
- Vitamin D3 + Vitamin K2 + Calcium
- Vitamin C
- Iron + Zinc
- Curcumin
- Glucosamine + Chondroitin
- Methylsulfonylmethane
- Boswellia Serrate
- Capsaicin
- Ginger extract
- A quality multi-vitamin covering all vitamins and minerals is always helpful
*Do read the Disclaimer
References:
Anatomy of a Joint – Health Encyclopedia – University of Rochester Medical Center
The 10 Best Foods to Eat If You Have Arthritis (healthline.com)
12 Best Foods For Arthritis | Arthritis Foundation
9 Supplements for Arthritis | Arthritis Foundation
Joint Supplements: 9 of The Best Options for Joint Pain (healthline.com)