5 Foods For Supple Joints

FLAXSEEDS
Flaxseeds are jam-packed with essential joint-friendly nutrients, such as omega three. “The super seeds contain one of nature’s richest sources of alpha-linolenic acid (ALA), [an omega three fatty acid] which is vital for joint health,” says nutritionist Sarah West (sarahwestnutrition.co.uk ). “While omega six fats can promote inflammation, omega threes reduce inflammatory cells and enzymes that can erode cartilage within your joints, helping to relieve pain and discomfort.”
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Give Linwoods Milled organic Flaxseed, Sunflower and Pumpkin Seeds (£5.79, Sainsbury’s) a go.

CHERRIES
Cherries are bursting with antioxidants and vital nutrients, like vitamin C, magnesium and potassium. “The low-calorie fruit is highly regarded for its ability to relieve painful arthritis, gout and other types of joint pain,” Sarah tells us. “Research shows that they may inhibit inflammatory enzymes in much the same way as non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and aspirin, helping to reduce joint pain without the associated side-effects.”
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For best results, go raw. Cooked cherries don’t contain as many of the nutrients as the fresh fruit and juice.

KALE
Kale belongs to the cabbage family and it contains high levels of beta-carotene. The nutritious veg is also rich in vitamins B, C and E. “Leafy greens, like kale, contain an abundance of vitamin K, which is vital for protecting your joints against inflammation,” Sarah explains. “Poor vitamin K intake is common and studies suggest that deficiency can increase your risk of osteoarthritis.”
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For tasty kale crisps, place torn kale on a baking sheet. Drizzle with oil, season and bake for 10-15 minutes.

SARDINES
Sardines are packed full of vitamins B, D and E, plus they are a great source of calcium. “The value of sardines for joint health lies primarily in their high omega three fatty acid content; making them an ideal dietary inclusion for those looking to prevent or treat inflammatory conditions such as rheumatoid arthritis,” says Sarah. “If you’re not keen on sardines, a similar effect can be derived from other oily fish such as salmon, mackerel, anchovies and herring.”

TIP
Try tinned sardines mixed with shallots, Worcestershire sauce, Tabasco and lemon juice, served on wholemeal toast.

BLUEBERRIES
Blueberries are a great source of vitamins and nutrients. The superfruit is a powerful detoxifier and helps to boost your metabolism. “The phytochemicals that give the berries their deep blue hue also provide a host of joint-friendly antioxidants, like anthocyanins, quercetin and vitamin C,” Sarah tells us. “These nutrients help decrease inflammation in the synovial fluid of the joints and improve the health of collagen, which increases joint flexibility.” Great for runners!
TIP
Frozen berries are just as good as fresh; try a handful of blueberries whizzed into a delicious smoothie.