What you eat directly affects your health.
With age, joints wear out, and heavy loads and poor nutrition only exacerbate the problem. If you include these five foods in your diet, the longer you’ll keep your joints healthy.
1. Gelatin
Gelatin is a protein substance is partially hydrolyzed collagen, which is obtained by processing the animal material: skin, bones and connective tissues of animals.
According to the study, researchers from the laboratory of functional molecular biology of the whale Bar, gelatin contains nutrients that are needed by the body to produce collagen, the protein that supports skin elasticity, connective tissues and bones.
The researchers tested the effect of gelatin on the body with the help of participants treated with gelatin pre-workout supplements, and artificially lab-grown ligaments. In both cases, gelatin increased the production of collagen, making connective tissue become stronger and more elastic.
Gelatin can be consumed in the composition of the jelly, aspic, soups, fruits, desserts. Not to exceed the caloric intake, you can take a gelatin Supplement. Good to combine gelatin with vitamin C. It is also required by the body for collagen production.
2. Berries
In the study conducted by the medical center at Boston University, it was discovered that just 10 cherries a day to protect people from attacks of gout — diseases of the joints and tissues associated with metabolic disorders. The consumption of 10 cherries a risk of attack has decreased by 35%.
Cherry also relieves the symptoms of osteoarthritis — a degenerative joint disease that affects cartilage. Researchers from the medical center in Philadelphia found that patients with osteoarthritis consuming 453 grams (two-bottle 8 oz) of cherry juice a day for six weeks, felt much better: decreased pain and tightness, to restore functionality of the joint. In addition, participants decreased the level of C-reactive protein — indicator of inflammation.
Another reason to add berries to your diet is its high content of ellagic acid, which has antioxidant properties and reduces inflammation that can have a beneficial effect during arthritis. A large percentage of ellagic acid contained in strawberries, raspberries, blackberries, strawberries.
3. Garnet
Pomegranate juice reduces inflammation of joints in osteoarthritis. In the framework of the study. benefits of pomegranate for human health it has been proven that pomegranate extract, rich in polyphenols, inhibits the activation of cytokines IL-1 and TNF-α, which are responsible for the appearance of inflammation.
Also in one study it was proven that pomegranate extract reduces the risk of arthritis in mice, and already sick individuals reduce inflammation of the joint and the level of proinflammatory cytokines IL-6.
4. Fatty fish
Due to the unsaturated fatty acids omega-3 connective tissue to maintain the elasticity, maintained health of the articular cartilage and the quality of the intra-articular lubricant.
Studies have shown that fish oil helps to reduce arthritis pain and reduce the duration of morning stiffness of the joints. Scientists have concluded that some patients can replace conventional medications fish oil supplements and not experience pain.
A lot of omega-3 fatty acids contained in black and red caviar, fresh mackerel, herring, salmon, sardines, trout.
5. Olive oil
Diseases of the joints, as a rule, the disturbed metabolism of the cartilage. Degenerative changes in cartilage observed an increased level of nitric oxide in chondrocytes — cartilage cells.
In the course of research it was discovered that oleocanthal olive oil is a high grade has anti-inflammatory effect. It reduces the production of nitric oxide in chondrocytes and thus does not affect the viability of the cells.
In addition, oleocanthal prevents the production of Pro-inflammatory enzymes COX-1 and COX-2. The mechanism of action oleocanthal coincides with the ibuprofen: reduces inflammation and relieves pain.
In addition, a study on mice confirmed that olive oil in combination with vitamin D protects against bone deterioration.
Olive oil is recommend to refill the salads, because when heated above 180 degrees, it loses its beneficial properties. Here you can learn how to choose, store, and use olive oil to preserve taste and benefits.
Include in your diet these healthy foods, you can extend the elasticity of the tissues and joint health.
© 2017, paradox. All rights reserved.
