Knee joint pain is something mostly senior citizens experience but if you are one of those who keep sitting most of the day due to their jobs thanks to work from home amid the pandemic, then you too have to read up. No movement or very little movement is very unhealthy and no matter our age, the knees suffer a lot. If you are on the heavier side of the weighing machine then too the knee joints suffer as they carry most of your weight. To start with, you should be going on regular walks or follow workout sessions to ease up your body's stiffness. Secondly, load up on foods that can help strengthen the joints with the right kind of nutrients.
Nuts & Seeds
All nuts and seeds are rich in Omega-3 fatty acids which are important nutrients for our body. These acids are also known as polyunsaturated fatty acids which are also good for brain functioning. They are great for seasoning on your dish or as snacks in between meals.
Have cold-water fish like sardines, tuna, salmon, as they are major sources of Omega-3s and act as main course dishes as well.
It is important not just for your knees but for the rest of your body as well to load up on green vegetables. More importantly, add cruciferous vegetables which include broccoli and cauliflower. They have the ability to block a particular enzyme which is said to cause swelling in the knee joints. These vegetables are rich sources of vitamins, nutrients, and fiber that benefit the entire body.
Consuming this oil would be a good idea, and it would be better if you switch it up with your regular refined oil or sunflower oil. The other oils can cause an increase in inflammation, unlike olive extracts. Extra virgin olive oil is less processed and can be added in salads as it has unsaturated healthy fat.
Yes, they are infamous for being high on sugar content but in the end, they are excellent sources of antioxidants. Some fruits are very good and effective when it comes to reducing inflammation in the body. To be precise, blueberries are a rich source of anthocyanins which are powerful flavonoids. These are said to be like switches in the body which can help in turning off inflammatory responses in the body.
Then we have apples that are rich in fiber and have anti-inflammatory properties. They are also good for gut health.
Pineapple has bromelain content, which is said to reduce joint pain caused by osteoarthritis. But the important part of this fruit is stem and core of the pineapple, so blend the core into a smoothie to get the maximum benefit that can be had in the form of a smoothie.
Lentils and Beans
We were made to have lentil water and lentils and even beans since we were babies because they are totally loaded with nutrients. They are excellent carriers of essential minerals, proteins and fiber. Make sure you have lentils, chickpeas, black beans and soybeans regularly. They are major sources of antioxidants and flavonoids that help reduce inflammation.
Garlic and Root Vegetables
Again a major source of anti-inflammatory properties, garlic, ginger and turmeric must become a part of your diet as they help in treating symptoms of arthritis and other joint pain. All root vegetables that you find pungent including onions are important.
For more diet tips and rich food sources, stay tuned to HerZindagi.
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