5 foods that help ligaments and joints
1. Water – Our joints are full of synovial fluid. This type of fluid decreases the friction between the cartilage with the other tissues while it’s lubricating and cushioning at the same time. When we drink a lot of water, we improve the condition of our joints as well as this synovial fluid. Our joints are lubricated well. It’s very important that we drink plenty of water when we exercise, as well as before we start and after we finish the exercise. We need at least 2 liters of water a day so that we meet the needs of every organ in our body.
2. Onion and foods similar to it – Allium vegetables: young garlic, onion, garlic, leeks, etc. contain plenty of sulfur. This is a mineral that we need for the creation of collagen, but also other elements that help us form our tendons, bones, ligaments and cartilage. It has been scientifically proved that exercises of high impact make the body have an increased demand for sulfur. Foods that are rich in sulfur are asparagus and all types of cabbages. You need to eat them often.
3. Bluefish – Bluefish include salmon, tuna, sardines, mackerel, etc. are abundant in omega-3 fatty acids. These have very powerful anti-inflammatory effects. We need to intake this kind of fish at least 2 times a week. Other sources that include omega 3 are flaxseeds and nuts.
4. Foods rich in vitamin C – include parsley, strawberry, kiwi, tomato, orange, broccoli, raw peppers, etc. This is a very important vitamin which fights inflammation along with omega-3. It also contributes to the creation of cartilage and collage. Pineapple and papaya are also rich in vitamin C, but they also contain bromelain and papain and these substances have a very high anti-inflammatory power. Consume fresh fruits and vegetables every day and make sure you include some of these rich in vitamin C.
5. Meats and derivatives – This is a kind of food that’s very beneficial for our joints. It’s full of protein, but also amino acids that help us synthesize the cartilage. Meat also contains plenty of zinc and iron that we need in order to repair injuries. We need to have at least 2 or 3 servings of 100 grams of meat every week along with some legumes, nuts and fish in order to have a well-balanced diet.
We also need to have healthy bones. We need to intake foods that contain plenty of magnesium, calcium and phosphorus as well as vitamin D that will help us strengthen our bones.
Another very important thing is to control our weight. Obesity and being overweight can only increase our chances of injuries as well as weak joints.