Have a healthy joint for activities is what we always desired, but there are more than 350 million people suffering from arthritis in the world, one in every four of them has this problem in Asia. The joint problem is the leading cause of disability in China. We can see the clues from the health food market; nearly 80 million known health care joint products are consumed in a year. What exactly is the best food for the joints?
Three Kinds of Good Food Protecting Joints
1. Anti-inflammatory food
Arthritis is the body’s inflammatory response, because prostaglandins are the culprits of tissue inflammation, so inhibition of prostaglandins is the main way to reduce the symptoms.
Deep fish, fish oil: rich in Omega-3 fatty acids, can prevent prostaglandin production, the best source is salmon, tuna, mackerel, herring, halibut and other deep-sea fish, it is recommended to eat fish 3 to 4 times a week, Capsules are taken up to about 6 grams a day.
Onions, ginger, garlic, pepper: ginger has been confirmed to inhibit the synthesis of interleukin and prostaglandins, reduce the inflammatory response, the effect is similar to the general anti-inflammatory analgesic drugs, which can reduce the inflammatory response, and no side effects; research also pointed out that ginger Extracts can relieve joint pain and even reduce the use of painkillers. Onions, garlic, pepper also have a similar effect.
Citrus food: rich in flavonoids is the most important feature, flavonoids can enhance the elasticity of intra-articular glial, also inhibit the joint inflammation and free radicals. Other flavonoid foods include cherries, plums, pineapples, papaya, nine towers, and sweet peppers etc.
2. Antioxidant food
Antioxidant foods can fight against free radicals, reduce joint discomfort, including:Vitamin ACarotenoids: papaya, pumpkin, mango, spinach.Vitamin E: cashews, peanuts, sunflower seeds, almonds.Vitamin C: In addition to anti-oxidation effect, also as a collagen coenzyme, a significant source of food from the kiwi, grapefruit, orange, kale, green pepper … … and so on.Selenium: The study notes that supplementation of patients with lack of selenium can improve the symptoms of degenerative arthritis. The best source of selenium is lobster, garlic, onion, whole grains.
3. Food which help articular cartilage repairing
The most important ingredient in the structure of cartilage is collagen and glucosamine. If you really want to absorb collagen from the food, silver ear mushroom is much better than pork rind and chicken feet, because the animal source of essential amino acids is not complete, and are easier to absorb excess oil. The amount of glucosamine food for early degenerative arthritis patients varies, for people weighing 90 kg or less, eat 1500 mg per day, weighing 90 kg or above should take 2000 mg per day to be effective. Organic Sulfide: Sulfur is an important mineral element that constitutes a human body structure, including skin, hair, nails, internal organs and articular cartilage.Doctors pointed out that MSM (methylthiomide methane, organic sulfide) can help cartilage matrix support, equivalent to elastin, and can strengthen the strength of ligament cells, increase the amount of mucus secretion. Crucifera, such as cabbage, cauliflower, mustard, radish are rich in organic sulfide, garlic, onions, egg yolk are also good choices.