5 Foods for Healthy Joints
Winter squash comes in a riot of shapes and colors. Some common names are butternut squash, acorn squash, and pumpkins. Pumpkins come in many varieties that are delicious when cooked “ they're not just for jack-o-lanterns! Butternut squash is wonderful when roasted or pureed in soups (see our recipe above). And acorn squash is delicious when baked with a little butter and brown sugar (easy does it!).
Winter squash is high in Vitamins A and C, antioxidants that are beneficial for your joints. Antioxidants help combat oxidative damage “ which occurs throughout your body including in cartilage and joint tissue. To increase the ability of your body to fight oxidative joint damage, supplement your healthy diet with Move Free® Advanced. Move Free® Advanced contains glucosamine, chondroitin and Joint Fluid to rebuild, replenish and lubricate your joints, plus a ground-breaking antioxidant called Uniflex®. Uniflex® is a dual bioflavonoid antioxidant system that protects joints from harmful oxidants that accelerate the breakdown of cartilage and joint tissues.*
Dark, Leafy Greens
If you think dark leafy greens leave much to be desired, it's time to try the magic of extra virgin olive oil and garlic! Buy any dark greens you see in the store or farmer's market that look fresh kale, chard, mustard greens, beet greens, and more. Greens are wonderful in egg dishes (make them heart-healthier by using part whole eggs and part egg whites) great for breakfasts, brunches, even dinners.
Why dark leafy greens? They're a gold mine of essential vitamins and minerals. These low-calorie greens help with weight management, have a low-glycemic index, are ideal for those with type 2 diabetes, and may reduce your risk of cancer and heart disease. If that's not enough for you, read on:
Some of the critical nutrients in dark leafy greens include Vitamins C, K, A, iron, calcium and magnesium. Calcium and magnesium are critical for strong bones, as is Vitamin K - which helps the body produce osteocalcin, a protein essential for bone health. Antioxidant vitamins like C are known to combat oxidative damage, a major cause of inflammation and aging throughout the body including your joints. A rich source of nutrients critical to your joint and bone health, heart and immune function, dark leafy greens are on the must list for a healthy diet!
Everything tastes better with pure, extra virgin olive oil. (Well, almost everything. But there are even delicious dessert recipes that use olive oil!) The fruity taste of extra virgin olive oil is wonderful with a piece of good bread. Pour a little good oil in a small bowl and add any chopped fresh herbs you like. Then dip in a hunk of bread and enjoy!
Cooking with good olive oil enhances the flavor of any vegetable. Sautee sliced garlic in extra virgin olive oil very lightly (don't let it brown), then add wet chopped greens and cover. When they wilt, you're ready to eat! Add salt and pepper to taste, and you have a delicious side dish.
Not just for Thanksgiving anymore, turkey is gaining popularity as an excellent source of lean protein. Protein plays a critical role in many vital functions including building and repairing muscle and cartilage, which are essential for joint health. And turkey has many other beneficial nutrients including tryptophan, which may boost your immune system, help you sleep and improve your mood.
Skinless white meat turkey is an excellent lower fat, lower cholesterol substitute for other meats in recipes, including chili, burgers, and sauces. Lightening up favorite dishes with substitutions like turkey is an excellent way to keep weight under control important to take pressure off sore joints.
Winter is the season for citrus “ which is especially important when other fresh fruits are out of season. Oranges and grapefruit are the usual suspects, but others include tangerines, tangelos, pomelos, clementines, satsumas, lemons and limes. Known primarily for their high Vitamin C content, citrus fruits are filled with other compounds highly beneficial to your health. Folic acid, potassium, calcium, folate, thiamin, niacin, Vitamin B6, phosphorus, magnesium and copper, to name just a few. A single orange has over 170 different phytonutrients! Citrus fruit is a great, low-calorie food group that promotes your overall health.
Try this delicious, easy recipe using two of our 5 Joint-Healthy Foods today!
Butternut Squash and Cider Soup
This soup is loaded with vitamins, is rich and satisfying, and low-fat. Yum! You'll find many enjoyable ways to improve your health when you explore the joint-friendly food and recipe ideas in this newsletter. Read on and enjoy
- 1 lg. butternut squash, peeled, seeded and chopped in large chunks
- 1 lg. onion, chopped
- Extra virgin olive oil
- cup vegetable or chicken broth
- 2 to 3 cups fresh apple cider
- salt and pepper to taste
Sautee onion in olive oil in a large pot until soft and golden. Add squash cubes, 1 cup of vegetable or chicken broth, and 1 cup cider. Simmer, covered, until squash is soft (about 20 minutes). Puree in a blender or food processor in batches. Return to pot, and add more cider until it's the thickness you desire. Season with salt and pepper, heat through, and serve!
Supportive, but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease.