What to eat to help with joint aches and pains

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  • Calcium is essential for bone health; found in dark leafy greens, low fat milk and cheese, fortified soya products, sardines, broccoli, nuts and seeds. According to the National Osteoporosis Society magnesium helps with the metabolism and may maximum calcium absorption, so eat with magnesium-rich foods; natural yogurt, almonds, peanuts, bananas and, avocados. 
  • Vitamin D. Essential for calcium absorption. A study in the American Journal of Clinical Nutrition found vitamin D deficiency may mean your body absorbs only 10 to 15% of the calcium in the food you eat. The best source is sunshine, but we can get some vitamin D from our diet by eating more: oily fish, eggs mushrooms (especially shitake) and fortified cereals, milks, margarines and orange juice.
  • Essential fatty acids may help reduce inflammation in the body. Eat more: oily fish SMASH - salmon, mackerel anchovies, sardines and halibut, linseeds, chia seeds and walnuts.
  • Eat more Anti-inflammatory fruit and vegetables, in particular: blackberries, cherries, pomegranates and blueberries. Leafy dark vegetables such as Swiss chard, spinach and kale, plus sprouts, broccoli, cauliflower and cabbage. 
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Laura Llewellyn