FRUITS, VEGETABLES AND THEIR PHYTOCHEMICALS FOR BONE AND JOINT HEALTH

Evidence from a variety of studies strongly points to a positive link between fruit and vegetable consumption and indices of bone and joint health, although there are few human intervention studies using single fruits or vegetables. Positive effects of eating dried plums (prunes) on human bone health have been reported, and animal studies have demonstrated positive effects with a number of fruits and vegetables. Active phytochemicals for bone health such as isoflavones of soybean, flavonoids of orange and onion and a major carotenoid of tomato have been identified. Citrus fruits are implicated in joint health. Flavonoids found in many common fruits and vegetables have anti-inflammatory and antioxidant activity and have demonstrated effects in animals, and cells in culture. Sulphoraphane, an inducer of phase II enzymes, and present in cruciferous vegetables, has effects on cells in culture related to joint health. Given the various modes of action, combinations of phytochemicals may provide a synergistic effect stimulating a greater improvement in maintenance of bone and joint health than is possible from individual components. Fruit and vegetable fibre can stimulate higher calcium absorption from milk, the mineral most recognised as beneficial for bone health. Maximal benefits might only be achieved by consuming the whole fruit or vegetable or a synergistic mix in combination with other foods.