Foods make us grow and develop especially balanced diet. Here are foods that will improve the health of your joints and ligaments:
1. Water
The joints are enfolded in synovial fluid that lowers the friction between the cartilage and other tissues. It lubricates and offers support while the joints move. This being said, drinking water betters the synthesis of synovial fluid and promotes the lubrication. Drinking 2 liters of water on a daily basis will suffice to cover the needs of the whole body.
2. Onions, leeks, and garlic
These veggies and the ones alike are abundant in sulfur, a mineral that is important for the formation of collagen and other elements that make up the bones, tendons, ligaments, and cartilage. Cabbages and asparagus are also rich in this important substance.
3. Bluefish
Tuna, mackerel, sardines, and salmons have omega-3 fatty acids that possess powerful anti-inflammatory properties that impede the synthesis of inflammatory mediators. Omega-3 fatty acids will also protect the cell membranes from adverse effects of the oxidative processes that take place during exercise.
4. Foods rich in vitamin C
Strawberries, kiwis, oranges, broccoli, parsley, and tomatoes hamper the inflammation in the body together with omega-3. This vitamin is also in charge of the synthesis and maintenance of cartilage and collagen in the joints.
5. Meats and derivatives
They better the functioning of the joints by supplying the needed amino acids for synthesis of the cartilage and by decreasing the time needed for recovery of the lesions. The iron and zinc in them are needed for the healing of injuries. However, high intake of meat is not recommendable; 2 to 3 servings of 100 grams of meat per week are sufficient.
ADDITIONAL TIPS
Eat foods abundant in calcium, magnesium, and phosphorus, and vitamin D
Always control your weight to avoid overweight and obesity.
