For healthy knees and joints you need to follow healthy and balanced diet. The foods that we consume daily are very important in preventing problems with joints and in restoring the cartilage of the knee, hip and spine. You can regenerate the cartilage of your knees in the most natural way, and that is by introducing beneficial foods.
What the cartilage represents for the body?
It is the connective tissue consisted of cells and fibers which connect different bone surfaces of the human body. The cartilage is less elastic than the muscle, however not as hard as the bone. It is found in the knees, elbows, hips, chest, nose, bronchi, ears, and spine. In the joints, cartilage helps the sliding of bone structures as a result of the presence of collagen.
Note: The risk of knee cartilage damage can be reduced if a balanced diet is being followed thus avoiding weight gain.
Factors That Can Cause Damage of the Knee Cartilage
Knees are extremely important for the body as they carry the weight of the whole body, and because of that we need to keep healthy cartilage.
However, there are factors that can cause damage to the cartilage like osteoarthritis, arthritis and in that way speed up the natural wear off. These health conditions have a direct impact on the joints of the knee, neck, hip, hand, shoulders, and foot joints.
Additional factors that can cause damage are lifting heavy weight, too much physical activity, and physical injury such as the pain experienced during the ground impact, and obesity.
Signs which tell you that the cartilage structure is damaged are:
- Muscle tension
- Pain while walking
How to regenerate the cartilage of the knee?
The knee cartilage can be naturally regenerated if you start to intake foods containing the following substances:
As per newly performed studies, the consumption of foods high in lysine, which is a vital amino acid present in proteins, can promote cartilage renewal. Lysine assists in the regeneration of collagen, which is a key constituent of the cartilage. However, this compound the body does not synthesize it, and because of that it needs to enter the body through the intake of certain foods. The optimal intake of lysine is 6 milligrams per pound of weight.
Foods that offer proper intake of lysine are: eggs, beans, cod, dried fruit, yogurt, cheese, and so on.
This is also important substance present in the cartilage. It takes a crucial role in the natural regeneration since it can absorb water in the connective tissues thereby preserving the elasticity and flexibility of the knee cartilage. Plus, chondroitin may block certain enzymes accountable for the deterioration of the connective tissues thus assisting in its renewal. The body needs optimally 1000-1200 milligrams of chondroitin per day.
According to a 2009 study conducted by researchers at the University of Aberdeen chondroitin lowers the need of knee replacement surgery when taken for a period of over 12 months. The efficacy of chondroitin sulfate is higher once taken with glucosamine sulphate which is also beneficial substance for the rebuild of joint cartilage.
Chondroitin sulfate can be found in pigs, sharks, and cow cartilage (supplements sold in drugstores). As mentioned before you should combine it with glucosamine which will allow greater traction of the joints. Glucosamine is a derivative of chitin, which is found in the crab and lobster.
Foods That Can Promote Renewal of the Knee Cartilage
The consumption of foods high in vitamins is very important for the regeneration of the knee cartilage thus preventing natural wear off.
- Vitamin C – The intake of vitamin C is crucial for the reconstruction of the knee and hip cartilage. Additionally, this vitamin promotes the production of collagen vital for your ligaments and for the health of tendons. The optimal amount of vitamin C per day is 75 milligrams. Vitamin C can be found in all citrus fruits like lemons, limes, grapefruits, oranges, and tangerines; also in grapes and blackberries. Likewise, it is present in vegetables like peppers, potatoes, onions, lettuce, and so on. Moreover, diet high in fruits and vegetables aids in the prevention of gout and uric acid accumulation in joints.
- Vitamin D – This vitamin is very beneficial for the health of joints and cartilage. As per conducted study on arthritis and rheumatism, sun exposure and vitamin D take a vital role in joint mobility. In fact, enough quantities of vitamin D in the body could prevent osteoarthritis. The best natural source of vitamin D is the sun, but it is also present in foods like milk, bread, cereals, and fatty fish, including herring, salmon, oysters, and so on.
- Vitamin A – It can stimulate the renewal of the hip and knee cartilage, and it is found in following foods: eggs, milk, liver, cheese, fish, and so on.
Gelatin – A Natural Remedy of Knee Cartilage Renewal
This cooking ingredient is a great remedy for cartilage renewal in the knee, hip and other joints. In structure is similar to the cartilage which can strengthen it, prevent from wearing off and aid in its renewal. Gelatin is high in protein and essential amino acids free of fat or cholesterol. It is packed with collagen, an important ingredient for a healthy connective tissues, bones, tendons and cartilage.
The optimal dosage of gelatin is 10 grams per day. If it is taken on regular basis, it can aid in the relief of symptoms of osteoarthritis.