Nutrition for joints and cartilage: he althy foods and recipes. Calcium in food - table

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Pain in the neck, knees, shoulders is sometimes crazy. Almost everyone supplements the medication prescribed by the doctor with traditional medicine, but the importance of proper nutrition for joints and cartilage is often forgotten. What do nutritionists advise you to pay attention to?

Collagen

This special protein is abundant in cartilage, ligaments and skin. In articular cartilage, collagen fibers create a specific network. In its essence, it is similar in its protective nature to the cartilage framework, endowing it with strength and elasticity. Collagen networks allow you to compensate for the physical load during movement. It is probably logical that with a lack of collagen, cartilage becomes brittle.

Collagen is independently produced in the body. But with arthrosis, it may not be enough, therefore it is better to include foods that contain this protein in large quantities in your menu.

What to include in the diet?

People who suffer from arthrosis should eat jelly withgelatin, because this dish has a lot of useful collagen. But it also contains a lot of cholesterol. Therefore, they should not be treated more than once a week. On other days, it is better to replace jelly with gelatin with aspic fish. Or even sweet fruit jelly. Such dishes will be useful because they contain gelatin, which by its nature is considered collagen, only slightly modified.

Sulfur and selenium

Such substances are found literally in all cells of our body, mostly in cartilage and skin. They are involved in the production of collagen. If there is no sulfur, it is not synthesized in the body. Also, proteoglycans, other molecules that are part of cartilage tissue, would not be produced. In their form, they resemble a brush for washing dishes, between the "bristle" of which there is water. The more water, the more hydrated the cartilage, so that it will be able to withstand high loads.

With arthrosis, the amount of proteoglycans in the cartilage decreases, it becomes more brittle. If because of this, a lack of sulfur appears in the body, the disease process is accelerated. Therefore, its lack must certainly be filled. At the same time, it is fundamentally important that in the nutrition for joints and cartilage there are foods rich not only in sulfur, but also in selenium. It is very important! Without this trace element, sulfur cannot serve as a building material for cartilage tissue.

What to put on the table?

Sulfurfound in large quantities in beef, chicken, cod, sea bass. A lot of this element is found in chicken eggs, legumes, various cereals, radishes, onions, radishes, various types of cabbage, apples, plums, gooseberries.

Selenium is a bit more complicated. Food for joints and cartilage should include foods rich in selenium: Brazil nuts, mussels, shrimp, coconut. But it is not necessary to choose delicacies. A large amount of selenium can be obtained from chicken eggs, cow's milk, cod, garlic, whole grain baked goods. In addition, the most important source of selenium, the price of which is affordable, is isolated - sea kale.

Unsaturated omega-3 fatty acids

In fact, inflammation often appears against the background of cartilage tissue destruction. With arthrosis, it is not as pronounced as with arthritis. To reduce the likelihood of inflammation and reduce it altogether, nutrition for joints and cartilage should be rich in omega-3 fatty acids. They activate regenerative processes in the tissue and reduce inflammation.

What foods contain omega-3s?

Nutritionists allow eating fatty fish: herring, salmon, sardines, mackerel. They are quite high in calories, so it is better not to add oil to them when frying them in a pan. Steaming or in the oven is a great option. Salad dressings using flaxseed oil will be useful - it also has a lot of omega-3 acids. A day will be enough to use 1-2 teaspoons.

What else should joints “eat”

To restore the elasticity of cartilage and joints, you need to remove from the diet those foods that adversely affect he alth. The elasticity of cartilage is significantly more expensive than cakes with sweet cream or smoked meat. Fried foods should not be in the diet of a person who has decided to lead a he althy and active lifestyle. They need to be replaced with baked, boiled and stewed food. And instead of carbonated drinks and sweets, you need to get used to drinking:

• fruit jelly;
• natural marmalades;
• compotes, fruit drinks and jelly.

Besides this, fish head soup and other rich broths are needed. They are rich in mucopolysaccharides, which are able to ensure the normal functioning of the joint, as they are similar to the intra-articular fluid. Nutritionists also refer to hyaluronic acid as mucopolysaccharides. This compound has the ability to retain free fluid and improve the elasticity of connective tissues.

Pay attention to cottage cheese and hard cheese. Milk is rich in organic calcium, which, in comparison with inorganic calcium, is not deposited in the form of stones, but is used to strengthen bone tissue and maintain a normal electrolyte balance in the body. Remember that it is not recommended to combine dairy products with products that contain oxalic acid, which is found in high amounts in sorrel and spinach.

Friends of joints

The main trace element, which is prescribed for all destructive diseasesmusculoskeletal system - calcium, which is often lacking in osteochondrosis and arthritis. However, joint he alth also requires phosphorus, magnesium, manganese, zinc, as well as special substances - chondroprotectors.

Calcium in food, the table and description of which is given below in the article, can be contained not only in milk. Where else is it also available in large quantities?

Products	Calcium, mg/100g
Poppy	1460
Almonds	252
Chive onions	100
Peas	89
Canned Green Olives	96
Soy Milk	80
Atlantic sardines	380
Basil	370
White beans	194
Sesame	780

Apple jelly recipe

Almost all year round, these fruits are not only eaten, but also canned, pies are made with them. Have you tried apple jelly yet? Delicious homemade dessert is a he althy sweet for restoring joints and cartilage.

Will be neededthe following ingredients:

1. Apples - 250g
2. Purified water - 1.5 cups.
3. Sugar and cinnamon to taste.
4. Gelatin - 7.5g

Cooking sequence:

1. Rinse the fruits well, cut out the stalks, seeds and cut them into quarters.
2. Pour apples with water in a saucepan, add granulated sugar. Bring the syrup to a boil and simmer until the fruit is soft. Then chop the apples through a fine sieve.
3. In a separate container, dissolve gelatin in warm water. Reheat, but do not boil! Then dissolved gelatin for joints and cartilage. Next, mix it with applesauce.
4. Pour the mass into molds and keep the jelly in the refrigerator until completely solidified.

Jelly chicken recipe

To prepare the dish you will need the following products:

• chicken - about 2 kg;
• medium bulb;
• carrot;
• 3 garlic cloves;
• s alt and black peppercorns;
• bay leaf.

Remove the skin from the chicken and wash the carcass well. Pour the chicken with water in a saucepan so that it covers the meat by about 5 cm. Bring the water to a boil and remove the foam that appears. Boil the chicken for 4 hours on low heat.

Next, add the onions, carrots and garlic and simmer the broth for an additional 30 minutes. Throw s alt, pepper and bay leaf into the pan. Leave the mass for jelly for another 30 minutes on fire. Take out the chicken and vegetables. Strain the broth well and let it cool. Separate the chicken meat from the bones. Grind it, and then put in a mold on top of the carrots (optional) and pour the cooled broth. Put the jelly in the fridge.

A whole list of food products that positively affect the structural and functional state of the joints and cartilage is not limited to those products that were discussed in our article. In fact, there are many more. Your diet must be balanced to restore joints and cartilage.