The joint venture: Include these fruits in your diet to keep bones and joints healthy, fight arthritis

Blueberries, strawberries and raspberries are loaded with antioxidants, which act as the armours that shield your joints from inflammation, a primary trigger of arthritis (Image: Canva)

Think your body is turning into a rusty old hinge, no more as flexible and agile as it use to be? Does everyday simple tasks like bending, twisting or reaching out for things let out an involuntary painful groan because of joint stiffness and pain? These are signs of ageing, a red flag of sorts to warn that your bones and joints have gone through their fair share of wear and tear. The good news is that you shouldn't accept these as inevitable. There are ways you can improve your mobility and comfort.

But first, let's understand the genesis of the problem. Various factors, including age, family history, or your lifestyle, determine how healthy your bones and joints are. Osteoporosis, where bones become weak and can break easily, is one important reason for weak bones and joints. Another problem is osteoarthritis, which happens when the cushioning in your joints wears away over time. Besides, everyday things like not eating right, not moving enough, and imbalances in your hormones can make these issues worse.

To ensure bone and joint health, it's important to understand how these factors fit together. It is not just about mobility. Your bones and joints serve as the framework that grants you the ability to shift, contort, and flex. They are vital blood components and reservoirs of essential minerals such as calcium and phosphorus. Neglecting them could lead not only to distressing conditions like arthritis but also to fractures, limited mobility, and a compromised state of health.

Here is a list of fruits that can you help develop strong, flexible bones and combat arthritis:

Apples: An apple a day not only keeps the doctor away, but also keeps joint inflammation at bay. It is possible thanks to the presence of quercetin, an antioxidant with potent anti-inflammatory properties.

Avocado: Packed with healthy fats and vitamin E, avocados are your joint's best friends. They are known to fight against inflammation and help in preserving cartilage.

Bananas: The fruit may be frugal, but its nutrients are a boon for bone health, helping to maintain strength and resilience. These potassium-packed fruits retain calcium in your body, preventing it from being lost through urine, which is essential for maintaining robust bones.

Berries: The vibrant trio of blueberries, strawberries and raspberries are loaded with antioxidants, which act as the armours that shield your joints from inflammation, a primary trigger of arthritis.

Kiwis: This fruit is a rich source of vitamin K, which assists in the mineralisation and density of your bones. This means stronger and more flexible bones that can withstand the test of time.

Mangoes: The King of fruits are bursting with vitamins A and C, both of which support the formation of collagen and facilitate cartilage repair, two cornerstones of healthy joints.

Oranges: These juicy citrus fruits are brimming with vitamin C, a vital component for the production of collagen, the protein that holds your joints together and maintains their integrity.

Papayas: The enzyme papain found in papayas does more than aid digestion; it also helps deal with symptoms of arthritis.

Pineapples: Pineapples house a valuable enzyme called bromelain, which acts as a soothing balm for your joints, easing pain and swelling, allowing for more flexible and comfortable movement.