If your body is feeling unwell and your joints and bones are feeling sensitive or weak, problems may occur. This can usually be due to a disease such as the flu, and it will go away over time. However, discomfort can also be due to arthritis or even bone thinningwhich are more temporary problems. Although medical and supplements will help combat these ailments and it may also be helpful to try to change your diet.
“There are foods that can help with regular meals to fight inflammation and thus reduce the likelihood of inflammation in the joints caused by inflammation, but no food reduces the pain, says Goodson. “When it comes to bones, it’s especially relevant. There are foods that can help maintain bone density when eaten regularly, but none will help or eliminate bone pain.”
Read on to see foods that can help fight inflammation and / or maintain strong bone density. Then be sure to check The 5 best recipes to prevent bone aging, says a nutritionist.
If you want to lay the foundation strong bonesdo not underestimate the power of cow’s milk.
“Believe it or not, a simple glass of cow’s milk is one of the best ways to keep bones strong,” says Goodson. “One 8-ounce glass of milk gives you 13 essential nutrients, including about 300 milligrams of calcium.”
Goodson further explains that Reference food intake (DRI) calcium in adults aged 19 to 50 years is 1000 milligrams per day. Therefore, the consumption of three servings of dairy products, especially milk, can help to achieve this goal.
“It’s important to note that while men between the ages of 51 and 70 still need only 1,000 milligrams of calcium, women actually have an increased need for calcium to maintain bone mineral density and should consume 1,200 milligrams a day,” explains Goodson. “Then, after 70 years, men and women should consume 1,200 milligrams of calcium a day.
Goodson goes on to say that milk is also fortified vitamin Dcontaining 100 international units in an 8 ounce jar.
“Vitamin D is essential for calcium absorption,” says Goodson. “In fact, without getting enough vitamin D, you absorb only about 10-15% of the calcium you get from food. Not to mention, milk contains other nutrients that help grow bones and tissues, such as phosphorus and high-quality protein. “.
If you are not a fan drink cow’s milk straight from the glass, there are other ways to include this inexpensive milk in your diet. Goodson shares that he tested it with an iced latte or cocktail that will help you stay hydrated and keep your bones strong as you age.
The cheese is a calcium rich foods which you can find in the dairy.
“Dairy products are the best source of calcium in the American diet,” explains Goodson.
Cheese is not only a great source of calcium, but also fat and protein. It also contains a large amount vitamins: Vitamin A – needed to stimulate the production and activity of white blood cells and participate in bone regeneration – and vitamin B12 – needed to make red blood cells and DNA. It is also a key player in the function and development of brain and nerve cells.
Goodman also says that 1.5 ounces of cheese in your daily diet will also get you about 300 milligrams of dairy.
Let the term “fat” not frighten you. Fatty fish, also known as fatty fish, is saturated with omega-3 fatty acids.
“Omega 3 is known to help reduce inflammation around the joints, causing pain and stiffness,” they say. Julie UptonMS, RD.
“Salmon provides omega-3 fats and has been shown to help reduce inflammation, which can cause bone or joint pain in some people,” they say. Tobis AmidorasMS, RD, CDNFAND Award-winning nutrition expert and bestseller author of the Wall Street Journal The Cookbook of Family Immunity.
Another dairy product that is high in calcium to help strengthen bones is yogurt, a great breakfast, snack or meal supplement.
Goodman says three-quarters of a cup of natural yogurt is enough to make 300 milligrams of dairy a day.
The possible removal of yogurt from the diet can cause a decrease in protein content consumption, which may contribute to bone loss.
However, when choosing which yoghurts to add, make sure they are low in sugar, as yoghurts that are high in sugar other problems such as inflammation, weight gain, and risk of heart disease.
According to Amidor, olive oil is the source monounsaturated fats which was associated with inflammation reduction.
Consumers extra virgin olive oil (EVOO) has been shown to reduce inflammatory biomarkers associated with atherosclerosis, a hardening of the arteries due to plaque build-up. In addition, EVOO has anti-inflammatory properties similar to ibuprofen. This is due to the phenolic oleocantal compound.
However, while it is full of benefits, you should only use Amidor olive oil in moderation.
“Be careful, because there are 120 calories in one tablespoon,” says Amidor. “Use 1 tablespoon per serving in your recipes to control your calories.