4th of August is observed as the National Bone and Joint Day. This is celebrated to raise awareness on the impact of bone and joint conditions on the overall society and to raise global funding for research on cost-effective prevention and treatment of musculoskeletal issues.
On the occasion of National Bone and Joint Day India’s leading Nutritionist Avni Kaul talks about the essential nutrients for your bone and joint health.
Calcium
Calcium is important for keeping your bones healthy and strong. It also supports muscle control and blood circulation. Human bodies do not naturally produce calcium, so one need to obtain it through the foods they eat. When you do not get enough calcium, your bodies start to remove it from the bones. As a result, this can weaken the bones and lead to osteoporosis.
Most people obtain calcium from dairy products, but there are non-dairy foods also that contain calcium as well. Milk, yogurt, spinach are some of the sources of calcium.
Vitamin D
Vitamin D goes in tandem with calcium–your body required vitamin D to adequately absorb calcium from food. Our bodies generate vitamin D when exposed to sunlight, but excessive sunlight also exposes our bodies to excessive UV radiation, which can lead to skin cancer. This is why it is said that you get vitamin D through foods or supplements. Egg yolks, fortified orange juice, and fortified milk are some good sources of vitamin D.
Vitamin C
Vitamin C is helpful in lowering the risk of inflammatory arthritis and maintaining healthy joints. The idea is to get the right amount not too excess or too little. The daily recommended intake of vitamin C is 75 milligrams for women and 90 milligrams for men. Oranges, lime, mango, and pineapple are great sources of vitamin C.
Sulforaphane
Sulforaphane have the ability to block enzymes that damages joint cartilage and assist to reduce inflammation. Both of these can be very helpful for patients suffering from osteoarthritis. Eat foods like cabbage and cauliflower to obtain sulforaphane.
Anthocyanins
Anthocyanins are antioxidants available in red and purple fruits. Not only do anthocyanins provide the fruits their pigment, but they can also be of great support in lowering levels of C-reactive protein, a marker of inflammation. Strawberries, raspberries, and blackberries are some of the wonderful sources of anthocyanins.
These nutrients need to be take taken together. Please note that just one nutrient will not be sufficient that can provide benefits to your bone or joint health.
**This article has been written by team Nutri Activania**
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