3. Vitamin C
Vitamin C is essential for the collagen synthesis, the normal bone development, and the bone matrix. It lowers the risk of bone fractures and boosts the density of bones.
Make sure you consume lemons, berries, oranges, bell peppers, broccoli, strawberries, papaya, kiwi, cauliflower, spinach, and Brussels sprouts regularly.
4. Vitamin D
The health of the joints and bones significantly depends on this vitamin, so its reduced levels elevate the risk of minimal trauma fractures and impede the proper calcium absorption in the body.
You should expose yourself to adequate sunlight, preferably in the mornings, take supplements, and increase the intake of dairy, fish, egg yolks, cod liver oil, and fortified cereals.
5. A Healthy Weight
Extra pounds aggravate knee pain since they expose them to constant pressure. Therefore, try to lose extra body weight and stabilize and strengthen the knees.
6. Fish Oil
Fish oil is a rich source of omega-3 fatty acids DHA and EPA, so it efficiently improves bone density and heals joint pain and stiffness.
The International Journal of Neurosurgery and Neuroscience conducted a study in 2006, in which participants received 1,200 mg fish oil daily, and consumed salmon, tuna, and mackerel twice a week. This drastically improves the health of their joints.
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