The Best Foods For Bone And Joint Health: Part 2

Hello, everyone! This is Dr. Bob Salamon with Lowcountry Chiropractic. As always, I hope you’re doing well and staying healthy! In my last blog, we talked about the link between sleep and chiropractic care. Today, we’ll be continuing a previous discussion about some of the best foods for bone and joint health. Be sure to check out part one first! Eating a proper diet is essential for our overall health, and that includes the health of our bones and joints. In fact, there are certain foods that are particularly great for your bones. You’ve most likely heard about the importance of calcium for building strong bones, with milk in particular being pushed as a source of calcium. While this is certainly true, there are many more options out there– You are not limited to milk! If you are interested in learning more about the best foods for bone and joint health, you’ve come to the right place. Let’s get right into it!

For a quick recap, let’s take a look at what bones and joints actually are. Bones are living, growing tissue made up mostly of collagen. Collagen is a type of protein naturally produced by the body and is found in various parts of the body including tendon, bone, and skin. Calcium phosphate is a type of mineral that aids in healthy bone development and is crucial from infancy to adulthood. The combination of collagen and calcium makes our bones strong and flexible enough to withstand stress. As we age, bone mass can either stabilize or start declining. The route your bones take is largely determined by your lifestyle. If you lead a healthy lifestyle with plenty of exercise and a diet sufficient in calcium and vitamins, C, D, A, and K, you can prevent bone loss. Last time, we mentioned foods such as red peppers, salmon, almond butter, cruciferous vegetables, ginger, and beans! Let’s take a look at some more bone-building and joint-supporting foods!

Eggs

Eggs contain a variety of vitamins and nutrients that are beneficial for your overall health. Some of these nutrients are particularly good for your bones and joints, too! For example, eggs contain vitamin D, which is a fat-soluble vitamin that helps the body absorb and retain calcium. Since the body only produces vitamin D when skin is exposed to sunlight, getting vitamin D through your diet is important. Additionally, eggs contain zinc, which is a trace mineral that plays a major role in healing damaged tissue, building proteins, and more. This essential mineral has also been found to promote bone regeneration, and it increases protein synthetase, which helps protect bone health. A recent study found a positive link between whole egg consumption and bone health. 

Seeds

There are a variety of seeds out there: Pumpkin, sunflower, sesame, chia, and more! Since seeds help develop plants, they are rich in nutrients. Seeds are great sources of fiber, as well as minerals and antioxidants. Some seeds also provide calcium, magnesium, and phosphorus. Magnesium is a mineral that plays a large role in maintaining healthy bones. In fact, about 60% of magnesium in the body is found in the bones! Phosphorus is another mineral that is a component of bones and teeth. It works closely with calcium to build strong bones and supports bone augmentation and maintenance. A few of the best seeds for bone health include chia seeds, ground flaxseed, pumpkin seeds, and sesame seeds. 

Whole Grains

A whole grain is the grain of any cereal that contains the endosperm, germ, and bran. They offer a full range of health benefits, unlike refined grains, which only contain the endosperm, and are stripped of valuable nutrients. The bran is the outer layer that is rich in fiber and supplies B vitamins, iron, zinc, magnesium, antioxidants, and more. The germ is the middle part, or core, of the seed and contains healthy fats, vitamin E, B vitamins, phytochemicals, and antioxidants. The endosperm is the inner layer that contains carbohydrates, protein, and small amounts of B vitamins and minerals. Phytochemicals in whole grains help protect against a variety of diseases, including osteoporosis, which causes bones to become weak and brittle. 

Dark Chocolate

If you’ve got a sweet tooth, you’re in luck! Dark chocolate is a type of chocolate that contains cocoa solids and cocoa butter, without milk and butter that is found in milk chocolate. This type of chocolate has been touted for its health benefits, which have been supported by science. In order to get the maximum benefits that dark chocolate has to offer, it’s best to look for high-quality dark chocolate with a high cocoa content, such as a bar containing 70 to 85% of cocoa. Dark chocolate with high cocoa content can provide fiber, iron, magnesium, phosphorus, and zinc. Studies have shown that dark chocolate with a high percentage of cocoa can provide a good source of these minerals that promote bone health. However, because of the high sugar content, dark chocolate should be consumed in moderation.

Garlic

Garlic is the edible bulb of a flowering plant closely related to onions. It has long been used for medicinal purposes, as it is rich in antioxidants and is incredibly nutritious. Additionally, studies have shown that garlic consumption helps reduce oxidative stress, which is an imbalance between free radicals and antioxidants in the body. Oxidative stress can take a toll on bone health. Research has found that garlic can be especially beneficial in preventing bone loss in women, as it helps increase estrogen levels, which supports bone health. 

Fortified Foods And Drinks

There are also a variety of fortified foods and drinks out there that can help promote bone health. Fortified refers to food or drink that has extra nutrients added, or nutrients added that do not occur naturally. Fortified foods contain vitamins, minerals, and micronutrients that are crucial for many important body functions. This helps make it easier for people to get what they need in their diet. It is also helpful because some foods that are naturally rich in these nutrients can be expensive– Fortified foods are generally less expensive, which makes it easier for many people to buy regularly. The most common fortified foods include breakfast cereal, fruit juice, milk, yogurt, and bread. Common nutrients added to these foods include calcium, vitamin A, vitamin D, folic acid, and iron. Some fortified cereals or juices actually contain a higher amount of calcium than what can be found in leafy green vegetables. 

What foods should be avoided?

While there are many foods that are great for bone health, there are also some that may have the opposite effect. For example, a diet high in salt can cause calcium loss, which weakens bones over time. (To be clear, this means table salt, not simply sodium.) Getting the recommended daily amounts of calcium and vitamin D can help offset the bone loss from salt. Salt is a key ingredient in many processed foods, including fast food, so avoiding processed foods is best. Additionally, you may try cooking without added salt. Here is a short list of processed foods, as well as other foods, that can be detrimental to bone health:

• Processed meats, such as deli turkey or ham
  
• Frozen meals
  
• Canned soup and vegetables 
  
• Soft drinks
  
• Caffeine
  

If you cannot cut these foods out of your diet, try to eat them in moderation. 

As you can see, these are just some of the best foods that support bone and joint health, as well as a few of the foods you may want to avoid. Keep in mind that you cannot get strong, healthy bones from a diet alone– You must also make other lifestyle changes, such as getting adequate exercise. Additionally, chiropractic care helps enhance your body’s natural healing process, thus supporting bone health. I hope you found this article informative. If you have any concerns about your bone health, consider reaching out to Lowcountry Chiropractic! We specialize in different chiropractic techniques, as well as both therapeutic and Swedish massage. Send us an email or give us a call and we’ll assess the situation and develop a treatment plan to address your needs. We want to help you live a healthy and pain-free life– it’s what you deserve. As always, this is Dr. Bob and I have your back covered!