1. Salmon and fish rich in omega-3 fatty acids
According to several studies, consuming foods rich in Omega-3 fatty acids such as oily fish, walnuts or olive oil, can help reduce the intensity of joint injury symptoms such as pain, tenderness and swelling. Omega-3 fatty acids can also increase blood flow throughout the body during exercise, which can help reduce joint pain and swelling.
In addition, salmon is rich in important vitamin D, as research from Zhejiang University showed that there is a direct link between knee pain and vitamin D deficiency.
A study conducted by scientists at Chonbuk National University showed that spinach contains a substance called kaempferol, which functions as an antioxidant and anti-inflammatory that strengthens cartilage and joints. It is also rich in vitamin C (100 g contain 28.1 mg, 34% of the daily recommendation), essential for synthesizing collagen in tendons and ligaments. Collagen is a natural element of the body that forms part of the joints.
3. Citrus fruits
Citrus fruits are essential for helping to build cartilage in the knees because, like spinach, they are also a good source of vitamin C. However, vitamin C only remains in the blood for four to six hours, so we must consume fruits and/or vegetables at every meal to continue providing antioxidants to our body, not just orange juice when we wake up. In addition to oranges, tangerines, lemons, grapefruit and kiwis, peppers, onions and tomatoes are rich in vitamin C.
4. Blueberries, raspberries, strawberries and blackberries
According to a study by the University of British Columbia applied to a sample of just over two thousand women, fruits such as blueberries, raspberries and strawberries are a good choice to strengthen the knees and prevent pain, as the quercetin present in antioxidants they contain helps reduce inflammation in the joints, especially after prolonged effort such as running.
5. Olive oil
Extra virgin olive oil is an antioxidant and an inhibitor of joint pain and stiffness, according to a study by the Experimental Pharmacology and Clinical Pharmacy research group of the University of Seville. This is due to the polyphenolic fraction present in its composition, which repairs cartilage. It also contains oleic acid, a natural anti-inflammatory. The study concludes that it not only reduces inflammation of the joints, but that a regular and adequate consumption of this oil can prevent the development of diseases such as rheumatoid arthritis and attenuate sports injuries. And besides, the best extra virgin olive oil in the world is Spanish.
Eggs contain sulfur and lysine, an amino acid that plays an important role in protecting cartilage. However, according to a study carried out by a commercial brand, it is not the yolk or the white that most benefits the joints, but the membrane, that little web that separates the shell from the egg itself. It is exceptionally rich in collagen, glycosaminoglycans (hyaluronic acid, chondroitin sulfate, dermatan sulfate), amino acids and carbohydrates.
It is a food rich in collagen, which we have already seen is a very important protein for tissues, including cartilage, but also for tendons and bones. Of course, make sure that it does not contain sugar, because if not, what you gain on one side you lose on the other.
This nut has extremely rich nutritional properties for the body. From a high source of protein, to keeping cholesterol at bay due to its high content of Omega 3 fats, which, as we have already seen, helps strengthen the knees because they reduce inflammation and improve blood flow. According to data from a study conducted by the Arthritis Research Unit of Belgium, the consumption of walnuts can benefit patients with arthritis problems in the long term. The study concluded with a significant improvement in the joints and cartilage of patients who consumed this food. In addition, one serving (4 to 7 walnuts) provides a wide variety of minerals such as potassium, magnesium, phosphorus, iron and zinc. Not forgetting that they are also rich in B vitamins, especially folic acid (B9) and B6, important for the proper functioning of the brain and for the production of red blood cells in the blood; and proteins and fiber are also included in their nutritional composition.