How to Keep Your Bones and Joints Healthy
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Incorporate more calcium rich foods into your diet. Getting enough calcium is essential to keep your bones healthy and strong. The best way to make sure that you are getting enough calcium is to eat a diet that includes lots of calcium rich foods. Calcium rich foods include:
- Low-fat dairy products, such as low-fat yogurt or milk.
- Green leafy vegetables, such as broccoli, brussels sprouts, bok choy, kale, and turnip greens.
- Foods fortified with calcium, such as orange juice, cereal, bread, soy beverages, and tofu products.[1]
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Get enough Vitamin C. Vitamin C is necessary to help repair tissues, including the cartilage in your joints. Make sure that your diet includes plenty of vitamin C rich foods to ensure that you are getting your daily allowance, but do not exceed 2,000 milligrams per day. Foods that are rich in vitamin C include:[3]
- Citrus fruits, such as oranges, grapefruit, and lemons
- Watermelon
- Berries, such as strawberries, blueberries, raspberries, and cranberries
- Tropical fruits, such as pineapple, papaya, kiwi, and mango
- Cruciferous vegetables, such as broccoli, cauliflower, and Brussels sprouts
- Leafy greens such as kale, cabbage, and spinach
- Sweet potatoes and regular potatoes
- Winter squash
- Tomatoes
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