Diet is one of the keys to reducing joint inflammation and strengthening bones. A panel of 24 nutrition experts rated diet quality to rank the best diets for bone and joint health.
- According to the results of an IFOP survey “The French and rheumatism” conducted for Inserm and “Together against rheumatism”, 93% of French people say they have already suffered from joint pain.
- More than 9 million French people suffer from osteoarthritis.
- 39% of women over 65 are affected by osteoporosis.
Every year, the American magazine US.News asks 24 doctors, dieticians and nutritionists to classify diets according to their nutritional qualities and their contributions to health. Among other things, they evaluated the best diets for bone and joint health by analyzing their ability to reduce inflammation (the cause of arthritis and joint pain) or their calcium and vitamin K intake, known to fight against the effects of osteoporosis.
Dash and Mediterranean: the best diets for the joints
The Dash diet (dietary approaches to stop hypertension) was developed to reduce hypertension. But it is also excellent for joints and bones. He climbs on the first step of the podium with a score of 4.4/5. This diet emphasizes fruits, vegetables and whole grains. Protein comes from the consumption of white meat, beverages and low-fat dairy products. This diet also limits foods high in saturated fat and caps sodium at less than 2,300 milligrams per day.
“The diet recommends 2-3 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 build strong bones and strong joints. Moderating your caffeine and alcohol intake will help you even more.”note the experts.
To take care of your joints, you can also turn to the Mediterranean diet. It also gets the title of best food for bones with the rating of 4.4/5. This cuisine also gives pride of place to fruits, vegetables and whole grains. She also advocates good oils by using olive oil a lot and uses a lot of spices, herbs and seafood.
“The same foods high in magnesium and potassium that lower the risk of heart disease also maintain strong bones. 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 the vitamin K found in leafy green vegetables”specifies the panel of US.News.
The flexitarian diet: another option for good bones
The flexitarian diet follows the first two recommended joint diets with a rating of 4.1/5. This diet leads to eating more plants while allowing meat to be eaten from time to time.
“By increasing your herbal 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 and panel member.
Experts note that Dr. Weil’s anti-inflammatory diet as well as MIND and Ornish – which also rely heavily on plant products – can also be beneficial for joints and bones. They all share fourth place with a score of 3.9/5.
