Most people suffer from bone and joint injuries or conditions due to a lack of essential vitamins and minerals that are necessary to maintain their bone and joint health. These vitamins and minerals requirements can be fulfilled with the right diet. Learn what are the essential vitamins and minerals you need to maintain healthy bones and joints in this article. Visit the best Pain Management Clinic in Brooklyn at Doral Health & Wellness or log on to www.doralhw.org.

Essential Vitamins for Bone and Joint Health

These essential vitamins are necessary for maintaining good bone and joint health:

1. Vitamin D:

Vitamin D is required for our body to absorb calcium properly from food. This is essential for the health and development of the bones, so it is important to make the most of it. Research also reveals that vitamin D may reduce inflammation. This is the reason people with rheumatoid arthritis have consistently lower levels of vitamin D in their blood than those who don’t have arthritis. So, if you have a low level of vitamin D in your body, your rheumatoid arthritis can get worse. Vitamin D deficiency can also cause an array of problems like low mood, digestive upset, and aching joints.

The best source to get vitamin D is to get your skin exposed to sunlight, but too much sunlight can expose your body to excessive UV radiation as well, which causes skin cancer. Other than sunlight, you can consume these food sources such as salmon, tuna, mackerel, sardines, herring, fortified milk, fortified orange juice, egg yolks, fortified cereal. You can also take vitamin D supplements if your vitamin D levels are severely low (after consulting with the doctor).

• Vitamin K:

Vitamin K helps to activate certain proteins that help with bone formation and prevent weakening of bones. A lack of vitamin K may lead to a decrease in the ability to clot blood normally, bone loss, and fractures. The recommended intake of vitamin K is 120 mcg for men and 90 mcg for women. A person can get enough vitamin K by eating foods such as:

• Green leafy vegetables, like spinach, kale, broccoli, cabbage, cauliflower, Brussels sprouts, watercress, radish, arugula, spinach, kale, turnip, and Bok choy.
• Some vegetable oils.
• Cereals and grains.
• Meat.
• Dairy.
• Eggs.

You can also consider OTC vitamin K supplements after consulting with your doctor.

• Vitamin C:

Vitamin C can help decrease the risk of inflammatory arthritis and maintain healthy joints. Some evidence even shows that vitamin C deficiency might be linked with osteopenia and osteoporosis. However, consuming high doses of vitamin C is linked with kidney stones. So, only consume the recommended amount of vitamin C, which is around 90 mg for men and 75 mg for women. The common sources of vitamin C are:

• Oranges
• Grapefruits
• Limes
• Strawberries
• Pineapple
• Mangoes
• Bell peppers

• Omega-3:

Omega-3 fatty acids are essential polyunsaturated fatty acids that decrease inflammation in the body. Lowering inflammation can lower pain and restore function. Research shows that omega-3 fatty acids may lower joint inflammation and pain if the person has rheumatoid arthritis. So, add foods that contain omega-3 fatty acids to your diet, including:

• Fatty fish and seafood such as salmon, sardines, tuna, mackerel, and herring.
• Nuts and seeds like chia seeds, flaxseeds, walnuts, and edamame.
• Leafy-green vegetables.
• Omega-3 fortified foods.

You can take omega-3 supplements in the form of fish oil capsules, but make sure you consult with your doctor.

Mineral supplements for Bone and Joint Health

These mineral supplements are necessary to keep your bones and joints healthy:

1. Calcium:

Calcium is an essential mineral to keep bones healthy and strong because it helps with muscle control and enhances blood circulation. Your body doesn’t produce calcium on its own, so you need to get calcium from food. If you don’t get enough calcium, your body takes it from the bones, which results in weakening the bones and causes osteoporosis. You can complete your calcium requirements by consuming certain foods, such as:

• Dairy products like yogurt, milk, and cheese.
• Certain leafy green vegetables, such as broccoli, kale, and Bok choy.
• Plant-based milk, fruit juices, and cereals with added calcium.
• Canned fish with edible bones, such as salmon and sardines.
• Magnesium:

Magnesium is an essential mineral for overall health because it affects many things in the body. For instance, it aids everything from mood to sleep to muscle pain. It works with calcium to maintain strong bones. Around 50 to 60% of the body’s magnesium is present in the skeletal system. Not having enough magnesium in your diet can lead to osteoarthritis and a painful condition known as joint space narrowing, which occurs when cartilage fails to keep the bones separated, so that they begin to rub together. Research shows magnesium deficiency also leads to inflammation, pain, and discomfort in the joints and other areas of the body. So, make sure you get enough magnesium from your diet. It is high in nuts, leafy green vegetables, and beans. If you are unable to complete the magnesium requirement from supplements, take a magnesium supplement after consulting with your doctor.

• Potassium:

Potassium is an essential mineral for maintaining fluid levels in the body. It also manages levels of calcium and phosphorus in the body, two minerals that are crucial to bone health. For those who suffer from joint pain due to rheumatoid arthritis or hypokalemia (occurs when potassium levels in the blood get too low), upping your potassium intake will be beneficial. Potassium deficiencies are hard to diagnose, so if you’re concerned, you should talk with your doctor before taking any supplements.

• Boron:

While the exact role of boron in bone health is not fully known, it does play an essential role in osteogenesis. Boron deficiency negatively impacts the development and regeneration of bone. It affects the production and activity of steroid hormones, aids in preventing calcium loss and bone demineralization. Studies have shown that boron supplementation can significantly decrease urinary excretion of calcium and magnesium, and boost serum levels of estradiol and absorption of calcium in postmenopausal women. It is also beneficial in utilizing vitamin D. You can get boron from fruits like prunes, raisins, apricots, and nuts like peanuts and almonds.

• Silicon:

Silicon can increase the quality of bone matrix and plays a role in initiating the process of bone mineralization. Its deficiency is linked with poor skeletal development. You can get silicon from whole grain cereals and granola, fruits (apricots and prunes), green beans, and brown rice.

These essential minerals and vitamins keep bones and joints healthy and lower the risk of arthritis conditions. Make sure you consume them in necessary amounts to fulfil the body requirements.

For more details or help with dietary plans for bone health, contact us to get a consultation!!!!! Call us to book your appointment now!!!! Our location at 1797 Pitkin Avenue, Brooklyn, NY 11212 is well-served by public transportation, including many bus routes, and the subway line. Visit our website at https://doralhw.org/department/pain-management/ or contact us on +1-347-384-5690 for additional details.