Foods for the joints, nourishing the connective tissue

Foods for the joints, nourishing the connective tissue
Foods for the joints, nourishing the connective tissue
Anonim

When we hear collagen, we usually think of skin, wrinkles, beauty. There are different types of collagen that are beneficial not only for the skin but also for our joints On a functional level, collagen gives us flexibility and strength. It helps the joints to move smoothly and without pain. We know that in order to be in good he alth and shape we must choose wisely the foods we consume. Check out some useful foods that contain collagen or help its synthesis and maintenance.

Bone Broth

One of the most beneficial foods for skin he alth, but also for connective tissue and joints. Bone broth is rich in collagen, as well as a number of other joint-he althy ingredients such as glucosamine and chondroitin, as well as calcium, magnesium, phosphorus, silicon and sulphur.

Foods rich in bioflavonoids

Blueberries, blackberries, cherries, cinnamon, acai berry, red cabbage, and onions contain anthocyanidins that help strengthen connective tissue by forming specific bonds between collagen fibers. And apricots, nectarines, cherries and natural cocoa provide us with catechins, which prevent the breakdown of collagen, according to scientists.

Foods containing zinc

Good examples are lamb, beef,, sesame seeds/sesame tahini and pumpkin seeds, seafood. They are high in zinc, which is necessary for the production of connective tissue.

Foods rich in copper

Another important nutrient for he althy joints and bones is copper. We can get it by consuming avocados, cocoa, sesame, sunflower seeds, cashews. Copper is necessary for the synthesis of collagen.

More top nutrients our joints need:

Vitamin C – A powerful antioxidant that helps increase collagen synthesis, but also accelerates bone healing after fractures and reduces oxidative stress. Vitamin C is also known to help reduce the risk of cartilage loss and disease progression in people with osteoarthritis.

Turmeric – Turmeric contains two compounds that protect joints – curcumin, which reduces inflammation, and turmerone, which promotes stem cell growth. Consuming turmeric or taking it as a dietary supplement nourishes the joints.

Omega-3 fatty acids – A number of Western studies have proven that beneficial omega-3 fatty acids and fish, such as salmon, tuna, mackerel, trout, sardines and others, which contain them, are important to be part of our menu as they are believed to reduce inflammation associated with arthritis.

Spirulina – There is green and blue spirulina.We can find them in the form of a powder that is added to smoothies, fresh drinks, juices or as a food supplement. Spirulina is very rich in vitamins and superoxide dismutase, an enzyme that helps reduce joint inflammation. It also reduces free radical damage.

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