A joint is the place where two or more bones come together. Joints provide stability and help us move. A variety of health conditions such as rheumatoid arthritis, lupus, osteoarthritis, osteoporosis, gout, bursitis, tendinitis, injury, inflammation and overuse can inflame or damage your joints. Certain vitamins and minerals can improve mobility, reduce stiffness, ease joint pain, lower your risk of arthritis and help you maintain healthy and strong bones and joints.
Calcium
Calcium is a mineral that promotes joint health, supports bone growth and development, prevents joint stiffness, eases joint pain, reduces joint inflammation and lowers your risk of osteoporosis. The recommended daily dosage for calcium is 1,000 mg for adults. Foods rich in calcium include milk, cheese, yogurt, fortified cereals, oatmeal, tofu, fortified orange juice, spinach, kale, pudding, ice cream and baked beans.
Vitamin C
Vitamin C is a water-soluble antioxidant that strengthens your immune system and protects your joints from harmful free radicals that cause permanent joint damage. Vitamin C also maintains the structural integrity of your bones, ligaments, tendons and blood vessels, decreases joint inflammation, supports healthy bones, heals damaged joints, hydrates your joint tissues and lowers your risk of arthritis. The recommended daily dosage for vitamin C is 1,000 mg for adults. Foods rich in vitamin C include cranberries, strawberries, blackberries, oranges, kiwi, grapefruits, broccoli, spinach and tomatoes.
Vitamin D
Vitamin D is a fat-soluble vitamin that supports healthy bones and joints, reduces joint inflammation, alleviates joint pain and stiffness, heals damaged joints, increases mobility, aids in calcium absorption and lowers your risk of osteoarthritis and rheumatoid arthritis. The recommended daily dosage for vitamin D is 15 micrograms for adults. Foods rich in vitamin D include salmon, tuna, milk, eggs, Swiss cheese, yogurt and ready-to-eat cereals.
Selenium
Selenium is a mineral that supports joint health, eases joint pain, reduce joint stiffness, improves mobility, decreases joint inflammation and prevents osteoporosis and rheumatoid arthritis. The recommended daily dosage for selenium is 55 mcg for adults. Foods rich in selenium include brewer's yeast, cottage cheese, brown rice, instant oatmeal, wheat germ, whole grains, cheddar cheese, beef, noodles, sunflower seeds, garlic and Brazil nuts.
References
- "No More Joint Pain"; Joseph A. Abboud; 2008
- "Framework: Your 7-Step Program For Healthy Muscles, Bones, And Joints"; Nicholas DiNubile; 2005
- "Vitamins and Minerals Demystified"; Steve Blake; 2007
- "Burgerstein's Handbook of Nutrition: Micronutrients in the Prevention and Therapy of Disease"; Michael Zimmermann; 2001
- "Arthritis: How to Stay Active and Relieve Your Pain"; Barbara Stokes and Antoine Helewa; 2007
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