Support your joint health by not only taking Dietary Supplements, but also maintaining a healthy diet that includes the nutrients your joints need to thrive and stay on the move. Check out the delicious foods below for some ideas on how to bring a diet for healthy joints to your table.
Winter squash comes in different shapes and colors. Common names for winter squash are butternut squash, acorn squash, and pumpkins. Pumpkins aren’t just for jack-o-lanterns! Butternut squash tastes great when roasted or pureed in soups (see our recipe above). Acorn squash is delicious when baked with some brown sugar and a little bit of butter.
Winter squashes are high in vitamins A and C, which provide beneficial antioxidants. Antioxidants help fight against oxidative damage which occurs throughout the body, including within your cartilage and joint tissue.
Dark, Leafy Greens
Dark leafy greens are amazing with some extra virgin olive oil and garlic! Buy any dark greens you’d like, including fresh kale, chard, mustard greens, beet greens, and more. Greens are wonderful in egg dishes (make them heart-healthier by using half whole eggs and half egg whites) for breakfast and brunch.
Why dark leafy greens? They have tons of essential vitamins and minerals. These refreshing greens help with weight management, and have a low-glycemic index. They may even reduce your risk of cancer and heart disease. But leafy greens are also the perfect foods for joint health:
There are vital nutrients in dark leafy greens including vitamins C, K and A, iron, calcium and magnesium. Calcium and magnesium are critical for strong bones, as is vitamin K, which helps the body produce osteocalcin, a protein essential for bone health. Vitamin C, an antioxidant, is known to combat oxidative damage, a major cause of inflammation and aging throughout the body and within your joints. The many nutrients in dark leafy greens are a must in a diet for healthy joints!
Everything tastes better with extra virgin olive oil. The fruity taste of olive oil is wonderful with multi-grain bread. Pour some oil in a small bowl and add any chopped fresh herbs you like. Then, dunk your bread and enjoy!
Cooking with good olive oil enhances the flavor of any vegetable. Sauté sliced garlic in extra virgin olive oil very lightly (don’t let it brown), then add wet chopped greens and cover. When they wilt, you’re ready to eat. Add salt and pepper to taste, and you have a delicious side dish of foods for joint health.
Not just for Thanksgiving, turkey is gaining popularity as an excellent source of lean protein. Protein plays a critical role in many vital functions including building and repairing muscles, which are essential for joint health. And turkey has many other beneficial nutrients including tryptophan, which may help you sleep and improve your mood.
Skinless white meat turkey is an excellent low fat and low cholesterol substitute for other meats in recipes, including chili, burgers, and sauces. Lighten up your favorite dishes with turkey; it’s a great way to maintain your weight which helps keep pressure off your joints.
A Citrus Fruit Recipe for Joint Health
Winter is the season for citrus, which is especially important when other fresh fruits are out of season. Oranges, grapefruit, tangerines, tangelos, pomelos, clementines, satsuma, lemons and limes are popular citrus fruits. Known primarily for their high vitamin C content, citrus fruits are filled with folic acid, potassium, calcium, folate, thiamine, niacin, vitamin B6, phosphorus, magnesium and copper, and more! A single orange actually has more than 170 different phytonutrients.
Try this delicious, easy recipe using two of our 5 Foods for Joint Health today!
Butternut Squash and Cider Soup. This soup is loaded with vitamins and is low-fat. Yum!
You’ll find many enjoyable ways to improve your health when you explore the joint-friendly food and recipe ideas in this newsletter. Read on and enjoy.
1 lg. butternut squash, peeled, seeded and chopped in large chunks
1 lg. onion, chopped
Extra virgin olive oil
1 cup vegetable or chicken broth
2 to 3 cups fresh apple cider
salt and pepper to taste
1. Sautee onion in olive oil in a large pot until soft and golden.
2. Add squash cubes, 1 cup of vegetable or chicken broth, and 1 cup cider. Simmer, covered, until squash is soft (about 20 minutes).
3. Puree in a blender or food processor in batches. Return to pot, and add more cider until it’s the thickness you desire.
4. Season with salt and pepper, heat through, and serve.
Remember, a healthy diet and lifestyle are important to reduce excess weight which puts more pressure on your joints.