Know Your Food Which Is Good For Joints And Bones

Remember the famous Benjamin Franklin axiom ‘An ounce of prevention is worth a pound of cure’, wouldn’t it be apt to quote here??? 

Knowing about the foods that can strengthen your bones and joints, and adding them to your diet can have a big impact on your bone’s longevity. Often, physiotherapists and doctors encourage their patients to adapt to dietary and exercise habits that support strong bones and joints.

Relishing on slices of fruits and munching on greens is, of course, going to bring benefits to you and that is what we are going to see now. However, you should not forget your daily dose of exercise. Be it cycling or climbing stairs or even jogging, wear your sports shoes and start your gym routine.

It Is Time To Know Your Diet Which Is Good For Joints And Bones

Milk and Milk products: Milk, yogurt, cheese, and Paneer are packed with calcium which is most essential in increasing your bone strength. Milk is one of the richest sources of calcium but having it with your cuppa will reduce the calcium absorption. Yogurt is not only calcium-rich but also has probiotics and anti-inflammatory properties. Are you ready to relish Palak paneer or a cheese dosa now???

Millets: Millets are long forgotten grains that have been once a staple food for our ancestors who had strong bones even in their 80’s and 90’s. People with joint issues and inflammation are often recommended by doctors to go on a millet-based diet. Millets are highly nutritious and gluten-free which comes with inflammatory properties so it is the best food for joint issues.

Green Leafy vegetables: Green Leafy vegetables such as kale, spinach, brussels sprouts are high in calcium.  Besides, they are an excellent source of Vitamin K that helps in bone formation. Mix up your diet with a variety of green leafy vegetables to avoid joint issues.

Soya and Tofu: If dairy doesn’t agree with you, Soy is there. Also, the bonus is soy can reduce joint pain. It is time not to underestimate the significant effect of adding Soy or Tofu to your diet for better bone health. Drinking a gulp of Soy milk or pairing soy sabzi to your rotis or relishing a tofu salad is a great way to build and maintain healthy bones.

Nuts and seeds: Nuts and seeds are the excellent sources of omega 3 fatty acids which helps in preventing joint issues since their anti-inflammatory property works like magic. A small portion of walnuts, almonds, flax seeds, and chia seeds can help in reducing the inflammation in your joints.

Fish and Fish Oil: Certain types of fish such as salmon, tuna, mackerel, herring, and Fish oil are rich sources of omega 3 fatty acid. Inflammation-fighting omega-3 fatty acids can boost your heart and brain health along with helping in your join issues.

Vitamin D and Mushrooms: Vitamin D, often referred to as Sunshine vitamin, helps in calcium absorption and building strong bones. Just 10-15 mins of your daily dose of sunshine will work miracle on your bones and joints. Do you know our beloved Sun is not the only source of Vitamin D?? Mushrooms carry Vitamin D along with them and in fact, one study has shown that munching on white button mushrooms is as helpful as taking a vitamin D supplement.

With osteoporosis being the main culprit for millions of broken bones every year, we need to understand that simple lifestyle changes can easily prevent fractures and protect against low bone density. Along with regular exercise, hitting the recommended dose of calcium, vitamin D through above-discussed foods help you to build as well as maintain healthy and dense bones. Even if you are a victim of osteoporosis-related fracture, you can still come out of by taking up Physiotherapy sessions as well as including the above foods in your diet. While Physiotherapy helps in successful recovery, these foods help in repairing your broken bones.

Get in touch with Zelus Physiotherapy today:

Zelus Physiotherapy offers therapy sessions for bone and joint issues. We offer personalized treatment also helps in reducing falls risk by teaching our patients with balance and coordination exercises. If you have been diagnosed with joint issues, contact us at for a detailed assessment with one of our physiotherapists.