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Fish is a wonderful source of high-quality protein. Fatty species also pack heart-healthy omega-3 fatty acids. What’s more, it has numerous benefits, including vision protection and improved mental health in old age. . Orthosehat

Brussels sprouts are a good source of vitamin K. In fact, just a half-cup (78 grams) of cooked Brussels sprouts provides 137% of your daily vitamin K requirement. Vitamin K plays a role in bone growth and could help protect against osteoporosis, a condition characterized by progressive bone loss. . Orthosehat

Honey is a rich source of phenols and other antioxidant compounds. Many of these have been linked to a reduced risk of heart disease. They may help the arteries in your heart dilate, increasing blood flow to your heart. They may also help prevent blood clot formation, which can lead to heart attacks and strokes. . Orthosehat

There are many types of arthritis, but most of them involve inflammation in the joints. Since pineapples contain bromelain, which has anti-inflammatory properties, it’s commonly thought that they may provide pain relief for those with inflammatory arthritis. Furthermore, one review analyzed bromelain’s ability to treat osteoarthritis. It concluded that bromelain has the potential to relieve arthritis symptoms, especially in the short term. . Orthosehat

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Vitamin E is a family of fat-soluble antioxidants. These antioxidants tend to build up in cell membranes in your body, protecting your cells from oxidative damage. Almonds are among the world's best sources of vitamin E, with just 1 ounce providing 37% of the RDI. . Orthosehat

Eating fruit is linked to higher bone density, which is a marker of bone health. Researchers believe that the antioxidant and anti-inflammatory compounds in fruit may help promote bone density and strength. Some studies show that apples, specifically, may positively affect bone health. . Orthosehat

Dark chocolate is loaded with organic compounds that are biologically active and function as antioxidants. These include polyphenols, flavonols, and catechins, among others. One study showed that cocoa and dark chocolate had more antioxidant activity, polyphenols, and flavanols than any other fruits tested, which included blueberries and acai berries 

Since blue cheese is high in calcium, a nutrient necessary for optimal bone health, adding it to your diet may help prevent bone-related health issues. In fact, adequate calcium intake is linked to a reduced risk of osteoporosis, which causes bones to become weak and brittle. . Orthosehat

Also known as celery root, celeriac is a highly versatile and delicious root vegetable that’s easy to cook and enjoy. It contains a hearty dose of vitamin C and phosphorus and is also an excellent source of vitamin K, squeezing in 80% of the daily recommended value in a single one-cup (156-gram) serving. Vitamin K is needed for the function of osteocalcin, a protein hormone that is key for your bone health. . Orthosehat

Weight-bearing and resistance exercises are the best for your bones. Weight-bearing exercises force you to work against gravity. They include walking, hiking, jogging, climbing stairs, playing tennis, and dancing. Resistance exercises – such as lifting weights – can also strengthen bones. . Orthosehat

For centuries, ginger root has been used as a folk remedy for a variety of ailments such as colds and upset stomachs. But now, researchers at the University of Georgia have found that daily ginger consumption also reduces muscle pain caused by exercise. . Orthosehat

They are also about 85% water, and an entire cup contains only 84 calories, with 15 grams of carbohydrates. Blueberries are believed to have one of the highest antioxidant levels of all common fruits and vegetables . Orthosehat

Bananas are often referred to as the perfect food for athletes largely due to their mineral content and easily digested carbs. Eating bananas may help reduce exercise-related muscle cramps and soreness, which affect up to 95% of the general population. . Orthosehat

Quinoa has several properties. It’s high in protein, which can both increase metabolism and reduce appetite significantly. It may improve your blood sugar and cholesterol levels and even aid weight loss. . Orthosehat

The nutrient composition of oats is well-balanced. They are a good source of carbs and fiber, including the powerful fiber beta-glucan. They also contain more protein and fat than most grains. . Orthosehat