Muscles are the engines of the body as they help the body to move freely. It is important to maintain healthy muscles to feel strong and also to keep the joints safe. Muscles are made up of tissues which may wear and tear because of continuous stress. Muscle and joint pains are quite common and may be caused because of an injury, overuse of muscles or tensions. Joint pains can even lead to problems like arthritis and other severe disorders. When the muscles and joints do not function properly, the body also does not function properly. To keep muscles and joints healthy, it is important to rest them for quality time and to keep them active by exercising.

Diet has a great impact on the health of the muscles as well as the joints. It is very important to take a diet rich in proteins, vitamins, carbohydrates, fats and minerals to ensure healthy muscles for healthy joints. Protein rich foods with amino acids are essential for muscles as the tissues of the muscles are made up of proteins. Carbohydrates are a ready energy source for the muscles when they are involved in physical activities. Healthy fats help to prevent muscle inflammation and also benefit the skeletal and cardiac muscles. Vitamins and minerals keep the muscles healthy and functioning and thus the joints.

Several medications as well as nutritional supplements are available that help the body overcome muscle and joint pains. Though these provide temporary relief from pain, they do not have long term effects. It is therefore essential to maintain healthy muscles and joints by eating a rich and healthy diet so that muscle and joint pains can be prevented in the first place.

Food for healthy muscles and joints

1. Salmon: Salmon contains omega-3 fatty acids, Vitamin D and also anti- inflammatory compounds all of which are important for healthy muscles and joints.
2. Almonds: Almonds are the best sources of Vitamin E. These have anti- inflammatory compounds as well. Vitamin E helps to fight free radicals that cause oxidative stress on the tissues. Vitamin E protects the outer membrane of the joint cells and thus protects joints and muscles from damage.
3. Papaya: The lack of Vitamin C in the body is one of the main causes that lead to muscle and joint pains and even rheumatoid arthritis. Papaya is a rich source of Vitamin C as well as beta- carotene. Vitamin C penetrates into the cells and protects them from free radicals and thus damage. Beta- carotene is a powerful anti- oxidant that promotes joint health.
4. Apples: Collagen, a fibrous protein is the main component of cartilage that acts as shock absorber of the joints. The breakdown of collagen is one of the main reasons why muscle and joint pains develop in the body. Apples contain quercetin which is an antioxidant that builds collagen and slows down its deterioration thus promoting the health of muscles as well as joints. In addition, apples also contain essential nutrients that promote muscle and joint health.
5. Black Beans: These contain muscle and joint boosting compounds. Black beans are also tissue builders and contain manganese that is essential for muscle and joint health. Black beans also contain anthocyanin which is an antioxidant that fights free radicals that cause damage to the muscles and joints.
6. Kale: This food is rich in calcium, Vitamins A, C and K that promote healthy joints and has no fats. Kale is considered to be super- food for the health of muscles and joints. It also contains high quantity of copper which builds collagen and ligaments. Kale contains a god amount of manganese which is essential for tissue growth and repair.
7. Broccoli: Broccoli is a rich source of Vitamins A, C, K, E and B and also proteins that help to build healthy tissues. Broccoli also contains a chemical called sulforaphane which fights free radicals that cause damage to tissues and muscles. Broccoli also contains calcium which promotes healthy muscles, bones and joints.
8. Ginger: Ginger contains anti- inflammatory compounds that prevent swelling of tissues and muscles around the joints thus ensuring healthy muscles and joints. It is one of the best foods that can help in the prevention of arthritis.