2024 Author: Josephine Shorter | [email protected]. Last modified: 2023-12-16 21:43
What foods are good for arthrosis?
Content:
- Collagen
- Sulfur and selenium
- Omega-3 fatty acids
There is no special diet for people with arthrosis. However, including certain foods in your diet can significantly improve the condition of problem joints.
Arthrosis is a disease in which deformation of the articular cartilage occurs due to metabolic disturbances in the tissues of the intra-articular cartilage and a decrease in its main component - proteoglycan. When the process of destruction dominates natural tissue repair, the cartilage gradually wears out. An adequate diet rich in essential components can significantly increase the effect of therapeutic therapy. The following substances are useful for cartilage:
Collagen
It is a special type of protein that forms the basis of connective tissue and is found in large quantities in bones, cartilage, ligaments, tendons and skin. Collagen fibers look like threads and form a kind of network in the articular cartilage. It is the cartilage frame, provides its strength, elasticity and at the same time the mobility of the articular joint, compensates for the load on the joints during walking.
Collagen synthesis occurs in the body itself, but under certain conditions, its deficiency is formed, which makes the articular cartilage especially vulnerable. By about age 25, the body's natural production of collagen is significantly reduced. Collagen synthesis is a rather complex process that requires the participation of many enzymes, vitamins and amino acids. Therefore, when planning your diet, it is recommended to focus on collagen-rich foods.
What to include in the diet?
First of all, these are dishes prepared using gelatin: jelly, jellied meat, jellied fish, fruit or berry jelly. Gelatin is essentially modified collagen. However, jellied meat is also distinguished by a high cholesterol content, therefore, if you have atherosclerosis or hypertension, you should not especially lean on it.
A sufficient amount of collagen is contained in green vegetables: lettuce, cabbage, cucumbers, various greens. Other vegetables include tomatoes and carrots. Also, collagen is found in pumpkin seeds, soybeans, wheat, barley.
To stimulate the independent synthesis of collagen in the body, you should pay attention to animal and plant protein: be sure to include lean meat and fish, cottage cheese and legumes in the menu. Turkey is especially useful, while pork is practically useless in this regard. Also, foods that stimulate collagen production include fruits and berries rich in vitamin C: citrus fruits, kiwi, apricots, black currants, blueberries, gooseberries.
Read more: Diet for arthrosis
Sulfur and selenium
Sulfur is involved in the production of collagen and is a necessary element for protein synthesis, as it is part of some amino acids. Complex proteins such as proteoglycans have the ability to retain water, thereby providing moisture to the cartilage and increasing its ability to withstand stress. With a deficiency of proteoglycans, the cartilage dries out, becomes more fragile and brittle.
Selenium usually accompanies sulfur and its compounds. Without it, sulfur cannot participate in metabolic processes and the formation of cartilage tissue.
What to include in the diet?
Animal products are rich in sulfur: meat (chicken, beef), eggs, fish (chum salmon, cod, perch), dairy products (especially cheese). It is also found in some plant foods, cereals, vegetables and fruits: radishes, radishes, all types of cabbage, apples, grapes, plums, gooseberries, asparagus, onions, garlic, horseradish, spinach, nettles, as well as legumes and nuts.
Selenium is found in nature in very small quantities, but seafood (shrimps, mussels, squid, seaweed), as well as chicken eggs (yolks), milk, wholemeal flour, whole grain bread, wheat bran, are distinguished by a sufficient content of this trace element, offal (liver, kidney, tongue), mushrooms, corn, olives, garlic, coconuts, olive oil, cashews and pistachios. During heat treatment, the beneficial properties of selenium are partially lost.
Omega-3 fatty acids
Unlike arthritis, arthrosis is considered a non-inflammatory disease. However, against the background of the destruction of articular cartilage, an inflammatory process can often occur, just not as strong and pronounced as in arthritis. In order to reduce the risk of an inflammatory reaction, the diet should be rich in omega-3 polyunsaturated fatty acids, which have both anti-inflammatory properties and the ability to activate regenerative processes in cartilage tissue.
Read More: Interesting Experiments and Research on the Amazing Benefits of Omega 3
What to include in the diet?
Polyunsaturated fatty acids are primarily rich in fatty fish: salmon, mackerel, cod, salmon, herring. When cooking, it is recommended not to fry them, but to bake or cook in a double boiler.
Another food rich in omega-3 acids is flaxseed oil. It can be included in salad dressings. To meet the need for omega acids, 1-2 teaspoons a day are enough. Other vegetable oils (sunflower, olive, corn) contain less omega-3 acids. You should also pay attention to walnuts, almonds, pumpkin, spinach.
It must be remembered that proper and nutritious nutrition for arthrosis is not a panacea, but only an addition to complex therapy. To prevent the destruction of cartilage, it is necessary to use special preparations, the so-called chondroprotectors, which activate the restoration of cartilage tissue, have a moisturizing effect on the cartilage and increase its strength. Chondroprotective components are chondroitin sulfate and glucosamine, alone or in combination with each other. These substances are obtained from bovine cartilage and crustacean shells. Chondroprotectors give a pronounced positive effect, and also have practically no contraindications.
The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist
Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).
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