Foods useful for joints: list, recipes and nutritional rules

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Not all food is the same. There are foods that boost the immune system. Food that helps fight constipation or diarrhea. And there are foods that are good for the joints. What food is on this list? What are the best foods to avoid? This is what often interests people who have already experienced joint pain.

Important nuances in nutrition

In order for the joints to be he althy, first of all, a person must get rid of excess weight in order to reduce the load on the limb. You also need to eat right. What does this mean:

• Meals containing protein must be present in the daily diet.
• It is desirable to replace animal fats with vegetable ones.
• During the day you need to drink enough liquid - up to 2.5 liters per day. Be sure to drink not only drinks, but also clean water.
• Foods good for joints should be fortified with vitamins and essential minerals, but not high in calories.
• Amount of s altshould be at a minimum. If the body tolerates algae well, then it can be replaced with dried and ground seaweed. The most useful analogue of s alt.
• Use only enamelware for cooking. It does not destroy the vitamins contained in foods.
• Eat meat and fish in a baked or boiled form (it is not recommended to fry, as such food does more harm to the body than good).
• The menu should contain more fruits and vegetables (both fresh and dried, boiled, baked or frozen).
• Minimize fried, sweet, fatty, smoked and spicy foods. A variety of spices and dyes are removed completely.
• If the body requires sweets, then they can be replaced with dried fruits, jam, jelly. And sodas - compotes and jelly.
• When cooking vegetables and fruits, they should not be overcooked on fire, it is better not to cook them a little to preserve more useful qualities.
• Eat only natural food. That is, without preservatives and chemicals.
• Drink no more than 2 cups of coffee a day, and drink only good quality alcoholic beverages and on holidays.

Diets are contraindicated

With diseases of the joints, you can not starve. And some people go on strict diets for a sharp weight loss, which causes a complication of the disease. You must also drink enough water. It will help to remove toxins from the body in a timely manner.

Whatfoods good for joints

Absolutely every dish contains essential or unhe althy substances. For the good functioning of the joints, there is a list of useful products: they relieve pain, restore ligaments and cartilage. Also, their use is the prevention of bone disease.

Foods good for joints:

• In the first place is the use of sea kale, its role in maintaining the he alth of cartilage is huge.
• Fish and seafood are rich in phosphorus and iodine.
• Milk and dairy products provide calcium to the body, which means strong bones.
• Real butter ice cream is good for its calcium and fat content.
• Chicken eggs, red meat, tongue enrich the body with iron and help remove excess phosphorus from it.
• Green tea slows down the destruction of cartilage and reduces inflammation.
• Olive and rapeseed oils, as well as cherry, help get rid of inflammatory processes.
• Products containing vitamin C. They promote the formation of connective tissue (citrus fruits, watermelon, tomatoes, cabbage, etc.).
• Beans, grains and bran are excellent sources of energy.
• Eating sesame, hazelnuts, seeds, carrots protects cartilage cells.
• Gelatin (and dishes using gelatin: jelly, marmalade, jelly and so on) is essential for cartilage and joint lubrication.
• Fruits and vegetables rich in magnesium (carrots, pumpkin, dates, raisins andothers), contribute to the healing of joints and the nervous system.
• Soy products contain the fiber and protein needed for normal body function.

In order for products that are useful for the joints to be beneficial, they must be prepared correctly, monitor their combination when compiling the menu and when cooking. It is important that they complement each other well.

Unhe althy Foods

We looked at he althy foods for bones and joints. But there is food, on the contrary, that is harmful to the joints (destroying cartilage and ligaments). These foods also need to be known in order to reduce their amount in the diet. Some can be replaced with less harmful counterparts.

Unwanted Food List:

• Crab sticks, low quality ice cream, processed cheese should be completely excluded from the diet. They contain a high content of inorganic phosphorus, which disrupts the mobility of the joints. These products can be replaced: crab meat, creamy ice cream and real cheeses. They are just very useful for the body.
• Dishes prepared by smoking or marinating. They contain harmful s alts, which provoke the onset of the development of inflammatory processes. Can be replaced with baked products.
• Fatty meats and broths from them. They cause the deposition of cholesterol and can contribute to impaired joint mobility.
• In limited quantities, it is worth eating foods with oxalic acid (sorrel, radish, spinach). It irritates nerve endings and disruptsjoint nutrition.
• Harmful finished products containing dyes, a large number of spices and flavors. This is everyday junk food (chips, soda, crackers, and so on). These foods cause obesity, thereby increasing the load on the knee joints.

It is desirable to know the main useful and harmful foods for the joints. The right menu is the key to the he alth of the body. But there is one factor to consider. The menu should not consist entirely of products that are useful for diseases of the joints, otherwise the diet will be poor. The lack of nutrients will affect the performance of other organs. It is advisable to simply reduce the consumption of foods that can cause joint disease.

What dishes are he althy? Now let's figure it out. Knowing which foods are good for joints and cartilage is not enough, it is important to be able to properly prepare food from them. It is necessary that the ingredients retain all their properties after processing.

Foods high in gelatin

The most common dishes that are good for joints are jelly and fish aspic. No less necessary for the body and the ear, prepared from fish heads. Fruit drinks, compotes and jelly can be prepared from berries, but with a small amount of sugar. Meat and vegetables are best baked without spices with a little s alt.

How to cook jelly for joints? First you need to decide what it will be prepared from. It can be made from fatty poultry meat. It is ideal for this dish to use an old rooster or pork (it is better to take parts where there are morecontains cartilaginous tissue - legs, tail).

The selected main ingredient is boiled for at least 4 hours with bay leaf and s alt. It is allowed to use other spices, but in a reasonable amount. The broth is very fatty, and it contains the main benefits of this dish.

If the jelly was prepared from meat, then its pieces are placed on plates and poured with broth. The finished dish must be placed in the cold to solidify. It is imperative to remember that jellied meat is a heavy and high-calorie food that contributes to the formation of cholesterol. Therefore, it is advisable to eat this dish no more than once every 2-3 months. If a person has weight problems, then it is better to cook aspic from fish or fruit jelly.

Pumpkin and garlic soup

Onion for soup is fried in a saucepan in sesame oil until cooked, then garlic cloves and diced pumpkin are added. When it becomes soft, water is added, and the contents of the pan are crushed to a puree state. To improve the taste, you can add a little milk and boil for no more than 5 minutes. The number of ingredients is taken as desired.

Cookies

Oatmeal and yogurt are taken in equal proportions. You can add a little honey (buckwheat) or pieces of dried fruit. Form cookies from the finished dough and bake at 180 degrees for up to 25 minutes.

Tips

Knowing what foods are good for joints and cartilage, you can cook a variety of dishes. The main thing is notit is worth overcooking compotes from he althy berries or overcooking baked vegetables on the fire.

Of course, that for the treatment of proper nutrition alone will not be enough, medications are needed. If the products are used for prevention, then the doctor can help with the choice of special vitamins to maintain joint he alth. And it is also recommended for the effectiveness of treatment to give up alcohol and smoking.

When to see a doctor?

To get rid of joint pain, you need not only to know the products that are useful for joints and ligaments, but also try to lead a physically active lifestyle. Follow the diet and do not overeat. If an injury occurs, for example, a knee, not even severe, but discomfort appears, you should immediately contact a traumatologist.