MUSCLE & JOINTS
Water. Joint cartilage is made up of 70-80% water, so it’s no wonder that lack of hydration results in joint pain. With well-hydrated cartilage, the rate of friction between bones is lower than in dehydrated cartilage. Dehydration can lead to increased degeneration and damage. Hydrated cartilage functions better, and a well-lubricated spine can move more easily.
Walnuts. Walnuts are a significant source of omega-3 fats, and omega-3s have been shown to reduce inflammation which can reduce joint swelling, pain and stiffness.
Cauliflower. As a member of the marvelous cruciferous or brassica family, cauliflower is rich in vitamins C and K, full of folate, and antioxidants, and also has cardiovascular benefits as its packed with fiber which has been shown to reduce inflammation. It also contains sulforaphane, which is touted for reduction of blood pressure and its cancer-fighting properties.
Acai berries. Research shows that acai berries are extremely high in anthocyanins, a type of antioxidant that supports balanced cholesterol levels. Acai berries are also rich in plant sterols that provide cardio-protective benefits, including supporting circulation, improving overall blood composition, and relaxing the blood vessels.
Oatmeal. Oatmeal is full of soluble fiber, which slows down the digestion of nutrients in the intestines, like fat & sugar which helps control your blood glucose levels and may also help lower levels of unhealthy low-density lipoprotein, or LDL, cholesterol. Check out this recipe for overnight oats!
Turnip greens & other dark greens (kale, bok choy). One cup of cooked turnip greens has about 200 milligrams of calcium—that’s 20% of your daily goal! On top of that, dark greens also have vitamin K, which can reduce your risk for osteoporosis.
Egg yolk. For those who have fish allergies or dislike most fish, you’re in luck as egg yolks also contain a good amount of Vitamin D, which aids in the absorption of calcium and phosphorus and promotes bone health.
Jerusalem artichokes. High in Inulin, an insoluble fiber, which travels through our bodies from the small to large intestine to our colon. Once this insoluble fiber finds its way to the colon, it ferments into healthy micro flora.
Bananas. Aid the gut bacterial community, known as phyla, by restoring electrolytes and potassium. Bananas may also reduce inflammation, due to high levels of potassium and magnesium, and they also have a lot of fiber which aid in digestion.