Vitamins work best when taken consistently without fail and in conjunction with whole foods such as fruits and vegetables. With increasing age, the bone density lessens and this makes people more susceptible to bone and joint problems. This is more common in women after menopause who are prone to suffer bone breaks after accidents like slips and falls. Calcium, undoubtedly is required in adequate quantity, for maintaining bone and joint health, adding essential vitamins to the diet, supports the health of the bones and joints too.
Essential Fatty Acids
Essential fatty acids possess the ability to reduce inflammatory response thus, help reduce joint pain. These acids are healthy unsaturated fats which are found as omega-3 essential fatty acids, in abundance in oily fish like sardines, herrings and mackerel. These vitamins are also found in sunflower seeds and eggs and as supplements in cod liver oil, salmon oil or flax oil.
Free radicals in the body can prove detrimental to the health of joint tissues. So, taking antioxidant vitamins such as vitamin A, help the body to neutralize the free radicals and thus, relieve the symptoms of joint problems. Foods which are rich in vitamin A include carrots, broccoli, spinach, parsley, sweet potato, curly kale (boiled), mangoes, apricots, liver pate, liver sausage, faggots, cheese, strawberries, peaches, pumpkin and squash.
Vitamin D is among the most vital vitamins required for joint care. Sunshine, as we know, is a natural source of this vitamin D. It is also found in cod liver oil, margarine, herring, kippers, mackerel, sardines, tuna, eggs and breakfast cereal. This vitamin enables the body to reconstruct cartilage in the joints when they start wearing away. So, a deficiency in this vitamin would certainly lead to severe bone and joint problems including osteoporosis and rickets.
Collagen is a fibrous scleroprotein in bone, cartilage, tendon and other connective tissues and it plays its part in maintaining the structures of bones, cartilage, muscles and blood vessels. The formation of this substance demands sufficient quantities of vitamin C in the body. Vitamin C cannot be produced by the body itself and so must be consumed from external sources. Food sources which can provide this essential vitamin for joints and muscles include blackcurrant, guava, strawberry, lemon, orange, kiwi fruit, clementine, grapefruit, raspberry, lychees, nectarines, peaches and mangoes. Peppers, brussels sprouts, broccoli, curly kale, gourd, cauliflower, tomato, green cabbage, etc. are vegetable sources of vitamin C.
Various studies show that B vitamins are also essential in ensuring healthy joints and bones. With age, the body starts breaking down a certain amino acid. The outcome of this process is the production of a chemical known as homocysteine. As this chemical level starts elevating, the risk of heart diseases and bone loss also heightens. So adequate intake of the B vitamins help the body to break down this chemical and thus, help joints and bones from getting damaged. So, take regular supplements of vitamin B for joints and bones and also ensure to include foods like liver, tuna, oats, turkey, Brazil nuts, bananas, potatoes, avocados and legumes.
This vitamin helps in moving the calcium which we obtain from the foods to the bones. This helps in the utilization of calcium for the proper formation of bones. It is known to increase the bone mineral density and also help in reducing fractures incidents. When taken in conjunction with vitamin D, vitamin K helps in improving the bone health as well as that of the joints. Foods high in vitamin K are red cabbage, avocados, dill pickles, kiwi, lentils, kidney beans, cucumbers, leeks, celery, artichokes, peas and plums.
Apart from the vitamins mentioned above, adequate amounts of magnesium, antioxidants and calcium, are also vital to maintain the overall health of the joints.
Disclaimer: This article is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.