A proper nutrition is crucial for the prevention of nearly all problems related with the joints, but it is also very important for restoration of knee cartilages, the hips and the spine. Maintaining an optimal weight with balanced groceries, and avoiding physical overstraining during the day can lower the risk from potential cartilage damage.
Damaged knee cartilage symptoms
The cartilage is a connective tissue. This elastic tissue is a part of many structures in the human body. It is found in the chest, nose, bronchi, ears, spine, elbows, knees and hips. It is less elastic than the muscles, but not as hard as the bones. The primary function is to enable the mobility of the joints by preventing the bones grinding against each other – this is how the damage actually occurs. It is important to prevent them from injuries, especially the knee cartilage. Since this is the largest joint in the human body it is necessary to pay attention to the meniscus or cartilage with its internal and external parts. They must be healthy and smooth so that they are easily movable and functional.
However, a lot of factors can cause distortions such as aging and diseases such as osteoarthritis which usually affects the joints on your shoulders, neck (impeded head movement and dizziness), hips, knees, hands and foot joints. Symptoms that indicate a reduced quality of the cartilages’ structure is difficulty moving, swelling and muscle tension. There can be other factors that damage the cartilage such as mechanical injuries or some kind of impact, excessive physical activity, carrying heavy loads and obesity. These are some of the best natural foods for cartilage regeneration.
Knee and hip cartilage
Recent research showed that consuming foods rich in the amino acid lysine can be helpful since the amino acid is involved in the collagen renewal which is the main part of the cartilage. Since it is not produced in the body, it must enter through the food. The recommended amount is 12 milligrams for every kilogram of your weight. Foods that are rich in lysine are beans, cod, meat, eggs, yogurt, soya, cheese, dried fruits, etc. Another important substance is chondroitin which participates in the preservation of the cartilage and it is crucial for the regeneration of the knee, hip and other joints’ cartilages. This substance absorbs water in the connective tissue, thereby preserving the flexibility and elasticity of the cartilage. Also it is able to block many enzymes which degrade the connective tissue and it can contribute in the construction of new tissues.
The recommended amount is from 1000 to 1200 milligrams daily and it is obtained from shark cartilage and from pigs and cows. Also, this substance is often combined with glucosamine which encourages greater mobility and flexibility of the joints and regenerates the cartilage. It is derived from chitin which is found in the shell of sea crabs, crabs and lobsters.
A diet based on foods rich in vitamins is essential for the proper formation and renewal of the cartilage. The largest part of it eventually becomes rigid so you have to ingest as many vitamins possible to prolong its life and resilience. Vitamin C is crucial for the body since it stimulates the collagen production which is essential in building healthy ligaments and tendons. The daily amount is 75 milligrams and you can choose between great amount of citrus fruits, oranges, tangerines, grapes, blackberries and their juices. Also, vitamin C is found in onions, peppers, potatoes and lettuce. Nutrition based on fruits and vegetables can lower the risk from gout and accumulation of uric acid in the joints as well.
A study published under the title “Arthritis and Rheumatism” showed that the exposure to sunlight and acquiring vitamin D contributes highly to better joint mobility. The results from the study showed that it is crucial to have a sufficient amount of vitamin D in the body so that one can prevent osteoarthritis. Vitamin D is present in milk, bread, cereals and fatty fish such as salmon, herring and oysters. Also foods rich in vitamin A stimulate the regeneration of the hips and knees’ cartilages since it has a similar structure as vitamin D. The recommended dosage is 10 grams per day. Regular consumption can stop the osteoarthritis symptoms. Gelatin is rich in proteins and contains even 10 essential amino acids. Gelatin has no fats, nor cholesterol. It has high amounts of collagen which is the substance that participates in tissue, bone, tendon and cartilage construction.