Knee, the largest joint in our body plays a key role in our basic daily activities like running, walking, standing, sitting, climbing stairs, and also carries our body weight. This is an important joint in the human body and also the most frequently and easily injured joint.
Even a small pain or injury can give rise to walking issues in the future. Therefore, it’s essential to take good care of knee health for our overall well-being.
Considering the current circumstances due to the global pandemic, I am sure many of you are still working from home and sitting for a long time. No matter what’s your age, your knees can suffer if special attention is not given.
To begin with, I have compiled a list of food items to add to your grocery list to improve knee health the right way. This is the least you can do to avoid future joint complications.
Here you go!
Best Foods To Improve Knee Health
1. Green Vegetables
Dark green leafy veggies like kale, spinach, broccoli, parsley, and others are enriched with nutrients that are linked to improving joint health.
The presence of antioxidants beta-carotene and vitamin A, C, & K helps in keeping the bones stronger and healthier. These foods are also high in calcium and magnesium which are incredibly essential for our muscles and joint health.
Get the maximum benefits by adding them to your daily diet through cooked veggies, salads, fresh juices, or smoothies.
2. Citrus Fruits
For those who don’t know, collagen is an important part of our body for keeping the bones healthy. For this reason, nothing can beat the power of consuming citrus fruits rich in vitamin C that accelerates the growth of collagen which is also a major component in knee cartilage.
Citrus fruits like grapefruit orange, mandarin, kiwi, or lemon are also excellent sources of antioxidants and have anti-inflammatory properties as well.
Keep experimenting if you struggle to eat whole fruits. Drink juices, make smoothies or use them as a natural sweetener. There are plenty of options available out there.
3. Nuts and Seeds
The Omega-3 fatty acid is present in all nuts and seeds which can help to reduce inflammation and support joint health.
Nuts are the best when it comes to snacking. Eating a handful of nuts is enough to curb hunger and feel a fuller stomach for a longer period. However they are high in calories, so eat in moderation.
Seeds can also boost the power of drinks to boost the health of knees and offer a number of health benefits as well.
During the pandemic, we have all heard about the importance of gut health. For this reason, people are reaching out to the Indian staple “Turmeric”.
Well, you will be happy to know that turmeric offers more than that! The presence of a chemical called curcumin contains powerful anti-inflammatory effects that help to prevent and relieve joint pain.
By taking the essential nutrients found in turmeric one can easily strengthen the joints and bones. There are hundreds of ways to add turmeric to your diet.
Go, try as many as you can!
5. Coconut Oil
Coconut oil has strong antibacterial properties which are a great option to reduce any stiffness, pain, and swelling of joints.
You can either add to your regular diet or massage your knee and surrounding areas to improve blood circulation and get relief from any pain.
It is also a great option to keep your gut stronger and reduce any cramps in muscles. It is also an essential oil for hydrating tissues.
The presence of vitamin D and calcium in Yogurt helps to strengthen the bones & joints and ease the pain in the knees or the surrounding areas.
Vitamin D is a sunshine vitamin and we all know that the main source of consuming this essential vitamin is sunlight.
On that note, make sure to get safe exposure to the sunlight for at least 15-20min regularly to get even more benefits. It’s best to get it from a natural diet instead of relying on supplements.
Add fruits or chia seeds for a flavorful boost.
7. Red Bell Pepper
It is an excellent antidote for maintaining healthy joints. Rich in vitamin C, it accelerated the growth of collagen, which is a supplement for healthy joints and reduces pain too.
Red bell pepper does not only makes you love the food but also helps in giving you other health benefits as well like improve eye vision, skin, supports in weight loss, and growth of hair.
Add it to your cart and reap every benefit it has to offer.
Also read: 5 Healthy Seeds You Should Eat Every Day
Mostly, we ignore and don’t realize the importance of keeping our knees strong and healthy. This tends to happen unless we face any issue that has a huge effect on our daily routine.
As the saying goes “Prevention is better than cure”. Therefore, you must take joint health seriously, follow a healthier lifestyle, and don’t forget to work out regularly to have a better quality of life.
Always seek professional guidance if you are not able to heal via homemade remedies. Take care!
Rashi is a creative content creator associated with OMJOOS, a brand of More Orgo Private Limited. She has graduated from Amity University with a Journalism and Mass Communication degree. She is a strategic thinker who has expertise in writing about Food & Cold-pressed juices. In her free time, you will find her either eating food or shopping grocery.