Keep your joints healthy with these thanksgiving dishes
Thanksgiving is a time to come together with family and friends and be thankful for the positive things in your life; often while tucking into a delicious festive feast. As you start to think about which foods to include this Thanksgiving, it is important to include calcium-rich foods to your meals as they can be a great source of joint-strengthening nutrients. Taking a Move Free® supplement, alongside a healthy diet and exercise routine, is a great way to take care of your joints. During this festive period, whether you decide to cook your staple dish or want to try something new, these delicious Thanksgiving dishes are sure to help improve your joint health.
Despite its seasonality and fall symbolism, squash isn’t prominent in many classic Thanksgiving dishes with the exception of pumpkin pie. However, squash is high in vitamins A and C, which contain beneficial antioxidants to help fight against oxidative damage which can occur in the cartilages and joint tissues (American Society for Bone and Mineral Research, 2015). From a tasty vegetarian lasagna dish to a hearty roasted soup, pumpkin or butternut squash can be a delicious addition to your holiday table.
When you think traditional Thanksgiving dishes, salmon may not be the first thing that comes to mind, but did you know that this delicious and healthy fish can help strengthen your bones? Packed with calcium and vitamin D to help keep your bones strong, salmon is also loaded with omega-3s to help curb inflammation (Current Opinion in Lipidology, 2011). For an alternative Thanksgiving dish that is sure to be a crowd favorite, why not try a whole roasted salmon stuffed with cilantro, orange and onion, to create a flavorful and impressive main course.
Known primarily for their high vitamin C content, citrus fruits such as oranges, lemons, grapefruits and tangerines are filled with folic acid, potassium, calcium (Agriculture, 2013) and vitamin B6. Not only are they delicious, they are often in season when most other fresh fruits are not. Instead of traditional apple, pumpkin or pecan pie, why not try a lemon cake, grapefruit shortcake or blood orange upside down cake?
What is Thanksgiving without the traditional turkey as the main event? Not only is it an excellent low fat and low cholesterol substitute for other meats, this staple meat is an excellent source of lean protein. Protein plays a critical role in many vital functions such as building and repairing muscles which are essential in maintaining and improving joint health (Int. Journal of Vitamin and Nutrition Research, 2011). In addition to being low in fat, white turkey meat is great for helping you to maintain your weight, which keeps extra pressure off your joints.
Cranberries are high in flavonoids and antioxidants, which can reduce inflammation of the joints (Journal of Agricultural and Food Chemistry, 2002). To make the most of this delicious fruit, why not swap out your gravy for cranberry sauce? High in saturated fats, gravy contains omega-6 fatty acids which are associated with increased joint inflammation and obesity (Journal of Neurochemistry, 2013). Instead, puree your cranberries and spread them on your meat or vegetables to provide some moisture and nutrients.
Dark, leafy greens
Whether you decide to use fresh kale, chard or spinach; these greens are great options to use as standalone dishes or as key components of a tasty salad. Paired with extra virgin olive oil, garlic or fruit, these dark greens are loaded with essential vitamins that can help with weight management and joint health.
Packed with calcium, magnesium, iron and vitamin K, which help to strengthen bones (The Nutrition Society, 2003), these refreshing greens also contain vitamins A and C, which provide beneficial antioxidants to help reduce inflammation and aging within the joints.
Continue to support your joint health during Thanksgiving and throughout the year, with Move Free® Advanced Plus MSM joint supplement. Containing glucosamine and chondroitin, Move Free® is clinically proven to support your joints*.
*THIS STATEMENT HAS NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.
Agriculture (2013) Potential Nutrition Benefits of Current Citrus Consumption
American Society for Bone and Mineral Research (2015) The Roles and Mechanisms of Actions of Vitamin C in Bone: New Developments
Current Opinion in Lipidology (2011) Dietary Protein and Skeletal Health: A Review of Recent Human Research
Food Network (Undated) Blood Orange Upside Down Cake
Int. Journal of Vitamin and Nutrition Research (2011) Protein Intake and Bone Health
Journal of Agricultural and Food Chemistry (2002) Antioxidant Activities and Antitumor Screening of Extracts from Cranberry Fruit (Vaccinium macrocarpon)
Journal of Neurochemistry (2013) Saturated Long Chain Fatty Acids Activate inflammatory Signaling in Astrocytes
The Nutrition Society (2003) Vitamin K and Bone Health