5 Nutrients That Help Keep Your Joints Healthy

Like your body, your joints too need food to survive, grow and remain healthy. There are certain vitamins and minerals that work amazingly to improve mobility, reduce stiffness, soothe pain and help maintain the health of these structures. Five such essential nutrients have been discussed below.

Calcium

Calcium is an essential mineral that works effectively to promote joint health, favor bone growth, help in development of cartilages, aid in prevention of stiffness, soothe pain, reduce inflammation in joints and lower your risk of having related disorders. Research suggest that the recommended daily dosage for calcium for a healthy human is 1,000 mg. This amount of calcium if taken daily can help prevent joint disorders. If your joints are prone to pain and inflammation, it is advisable that you intake foods that are rich in calcium. The best recommended foods that are exceptionally rich in calcium include milk, cheese, yogurt, fortified cereals, oatmeal, tofu, fortified orange juice, spinach, kale, pudding, ice cream and baked beans.

Vitamin C

Vitamin C is not only good for your skin but is also good for your joints. It is a water-soluble antioxidant that helps to strengthen your immune system and protect your linking structures from harmful free radicals that can cause permanent damage. Regular consumption of Vitamin C can increase your bone density, maintain structural integrity and texture of bones, strengthen your tendons, ligaments and cartilages, decrease inflammation, support healthy bones, heal damaged joints, hydrate tissues of your joints and lower your risk of being exposed to arthritis. The recommended daily dosage for Vitamin C is also 1,000 mg for any healthy adult. Foods rich in vitamin C include cranberries, strawberries, blackberries, oranges, kiwi, grapefruits, broccoli, spinach and tomatoes.

Vitamin D

Vitamin D or the sunshine vitamin is a fat-soluble vitamin that works amazingly to support healthy bones and joints. It also helps reduce inflammation, alleviate pain, prevent muscle stiffness, heal damaged articulations, increase joint mobility, aid in calcium absorption and lower your risk of osteoarthritis and rheumatoid arthritis. The recommended daily dosage for vitamin D for healthy adults is 15 micrograms. Foods rich in vitamin D include salmon, tuna, milk, eggs, cheese, yogurt and ready-to-eat cereals.

Glucosamine

The monosaccharide glucosamine occurs naturally in the body but at times falls deficit to support joint health. In such cases, you need to consume compounds like glucosamine sulfate and glucosamine HCL to supplement the loss. Glucosamine is a combination of glucose and glutamine that contributes to the formation of healthy cartilage which cushions the joints of your body. As wear and tear occurs, the body's ability to replace cartilage slows or ceases, resulting in osteoarthritis. Intake of glucosamine helps maintain glucosamine level in body, thus promoting healthy joints. Glucosamine is hard to find naturally so you can opt consuming glucosamine supplements to keep your joints healthy and strong.

Selenium

Like calcium, the mineral selenium also supports joint health. It soothes joint pain, reduces stiffness in these structures, improves joint mobility, decreases joint inflammation and prevents osteoporosis. The recommended daily dosage for selenium is 55 mcg for healthy adults. Foods rich in selenium include brewer's yeast, cottage cheese, brown rice, instant oatmeal, wheat germ, whole grains, cheddar cheese, beef, noodles, sunflower seeds, garlic and Brazilian nuts.