Diet plays a key role in reducing joint inflammation and strengthening bones. Nutrition experts evaluated the quality of certain diets to establish the ranking of the best in terms of bone and joint health.
- Reducing joint inflammation and strengthening bones is possible through diet.
- American experts have classified different diets based on their results on bone and joint health.
- The Dash, Mediterranean and flexitarian diets share the podium.
Every year, the American magazine US.News asks 24 doctors, dietitians and nutritionists to classify different diets according to their nutritional qualities and their health benefits. They evaluated the best diets for joint and bone health, analyzing their abilities to reduce inflammation (the cause of arthritis and joint pain) and their intake of calcium and vitamin K, known to combat osteoporosis.
Dash and Mediterranean: the best diets for joints
The Dash diet (dietary approaches to stop hypertension) was developed to reduce high blood pressure. It is also excellent for joints and bones. It won first place with a rating of 4.4/5. This type of diet is based on fruits, vegetables and whole grains. Consumption of white meat, drinks and low-fat dairy products provide the necessary proteins. Additionally, this diet limits foods high in saturated fat and rations sodium to less than 2,300 milligrams per day.
“The diet recommends 2 to 3 servings of low-fat dairy products, which contain calcium and phosphorus, and fruits and vegetables, which provide magnesium, potassium and vitamin K. These nutrients will help with strong bones and strong joints. Moderating your caffeine and alcohol intake will help even more.”specify the experts.
To take care of your joints, you can also opt for the Mediterranean diet, which also obtains the title of best diet for bones with a rating of 4.4/5. This diet is rich in fruits, vegetables and whole grains. It also uses the right oils, especially olive oil, and relies heavily on spices, herbs and seafood.
“The same foods rich in magnesium and potassium that lower the risk of heart disease also keep bones strong. The phosphorus and calcium in plain yogurt and kefir – and the occasional serving of natural cheese – will also boost health of the skeleton, just like vitamin K present in green leafy vegetables”specifies the experts from US.News.
For good bones: the flexitarian diet
The flexitarian diet gets a score of 4.1/5. He advises eating more plants and meat occasionally.
“By increasing your plant intake, you naturally increase your intake of powerful antioxidants that help fight disease, aging, cancers and inflammation in the body. explains Amy Shapiro, nutrition specialist.
The scientists add that Dr. Weil’s anti-inflammatory diet as well as MIND and Ornish – which focus on plant products – can also be beneficial for joints and bones. They share fourth place with a score of 3.9/5.