List of nutritional supplements that are required to maintain the health of bones and joints
Bones are an essential part of the human body that protects the vital organs underneath, a production house for red and white blood cells, a storage organ for certain minerals like calcium and phosphorus, and help regulate blood pH levels. The different joints, including the knee and shoulder joint or jaw joint and others, lead to the mobility of various body parts. As both the bones and joints play a vital role in the human body, maintaining their health should be paramount.
Vitamins, minerals, and nutritional supplements are needed to keep bones and joints healthy, increase life expectancy, and decrease the chances of fracture or joint subluxation, dislocation, or disc displacement. Some of them are described below as
Calcium
It is one of the essential elements that is required to keep bones and joints in a healthy state. It also aids in reasonable muscle control and adequate blood flow through the blood vessels. Calcium is not produced naturally in the body, so it has to be compensated from outside sources through the food and other supplements we ingest.
Dairy products rich in calcium include milk and milk products including cheese, yogurt, etc. Among the non-dairy products, green leafy vegetables like spinach, fortified cereals, and soy or almond milk are rich sources of calcium.
Omega-3 fatty acid
This mineral component is a great source that aids in reducing the signs of inflammation, including redness, pain, and swelling. An omega-3 fatty acid is also good for your heart health and reduces the chances of myocardial infarction or heart attack. Rheumatoid arthritis, a diseased state of the bone, is a form of bony arthritis that may lead to its inflammation. An omega-3 fatty acid helps treat patients suffering from such conditions.
Walnuts, flaxseeds, and fatty fish like salmon, tuna, sardines, and herring are rich sources of omega-3 fatty acids.
Vitamin D
Vitamin D is required to help calcium get absorbed in the body. Vitamin D is produced by the human body through various chemical reactions when exposed to direct sunlight. But, exposure to sunlight beyond a certain point may cause skin cancer as the body is exposed to harmful UV radiation.
The food supplements that are a great source of Vitamin D include fortified milk, fortified orange juice, fortified cereal, egg yolks, and fatty fish, including salmon, tuna, sardines, and herring.
Vitamin C
This mineral content reduces the risk of arthritic joints that causes pain and inflammation in different joints, including the knee and shoulder. Thus, it aids in maintaining the health of the joints and associated structures. 75 mg for women and about 90 mg for men is the recommended daily dose of Vitamin C for adults.
Sour fruits and vegetables, including oranges, limes and lemons, grapefruits, mangoes, pineapples, strawberries, bell peppers, etc., are some of the food items that are a rich source of Vitamin C.
Anthocyanins
These are antioxidants that are mainly associated with red and purple-colored food items. The C-reactive proteins that are markers of inflammation are shown to have decreased levels in the presence of anthocyanins.
Blackberries, blueberries, raspberries, strawberries, cherries, and others are fruits with colored pigments that are a rich source of anthocyanins.
Polyphenols
Polyphenols help slow cartilage breakdown and reduce the signs and symptoms of inflammation, including pain, discomfort, and swelling. It only aids in increasing the strength of bones but also increases the body’s capacity to fight infections naturally. The symptoms of an immunological condition like rheumatoid arthritis that affects the joints and causes inflammation can be much lowered by regular intake of polyphenols in the diet.
Tea, especially green tea, is a rich source of polyphenols and should be consumed for bone health and overall improvement in a person’s health.
Need for nutritional supplements for bone and joint health
The studies claim that about 10 million Americans over 50 years have come up with the signs of osteoporosis (degenerative disease of bone), and the remaining 34 million depict low bone mass. The incidents of bone fracture and joint dislocations have increased tremendously among people living in the United States.
Healthy habits, including exercise that build up muscle mass, core strength, and the strength of the bones with good nutritional supplements, help maintain the health of the bones and the joints.
Takeaway Note
Nutritional supplements are required for bone health and to reduce the symptoms of inflammation in the joints projected as arthritic conditions. A little modification in the lifestyle with an active physical body aids in keeping the bones healthy and joints lubricated.
