Every athlete has suffered in some moment some injury to articulate as a result of an excess of exercise, poor training or inadequate warm up. These are annoying lesions that involve pain and inflammations causing the athlete have ceased its activity to get a proper recovery.
But what power can do in this regard? A good joint health also depends on proper nutrition, as some foods have certain properties that can help maintain it.
Water: The joints are bathed in synovial fluid, which allows to reduce the friction between the cartilage and other tissues, quilting them and lubricating them in the movement. Water intake contributes to synthesize the synovial fluid and get adequate lubrication to articulate level. It is therefore very important to take an adequate intake of water or isotonic drinks before, during and after exercise. Drink 2L of water a day is enough to meet the body’s needs.
Onions and similar: The allium genus vegetables (garlic, onion, leek, etc.) are rich in sulfur, necessary mineral for the formation of collagen and other elements that make up bone, cartilage, tendons and ligaments. Several authors have proven that high – impact exercises demand for sulfur, for part of the organism is increased, observing a slowing down of the joint repair process in low diets in this mineral. Other types of sulfur-rich foods are all kinds of cabbage and asparagus. It is preferable not to fail in your diet.
Bluefish: The blue fish type tuna, mackerel, sardines, salmon, etc is rich in omega-3, a potent anti-inflammatory that acts by inhibiting the synthesis of mediating substances of the inflammation. On the other hand, even without a direct antioxidant effect, omega-3 fatty acids help protect cell membranes from the harmful effects of oxidative processes that occur during physical exercise. To meet the needs of these fats, it is advisable to consume at least 2 times a week this kind of fish. Other sources of omega 3 are nuts (especially walnuts) and seeds (flax).
Foods rich in vitamin C: Such as strawberries, kiwi, orange, tomato, raw peppers, broccoli, parsley, etc. This vitamin along with omega-3, inhibits the processes of inflammation in the body. Likewise, it contributes in the synthesis and maintenance of collagen and cartilage, structures that are part of the joints. In addition, papaya and pineapple (fruits rich in vitamin C), containing papain and bromelain, substances with a high anti-inflammatory power. The consumption of fruit and vegetables should be daily and at least one of them should be composed of raw vegetables rich in vitamin C and another by fruits mentioned above.
Meats and derivatives: This type of food help maintain joint from two aspects. The principal is its protein content, providing the necessary amino acids to synthesize the cartilage as well as preventing and reducing recovery time from injuries. On the other hand, it has a high content of iron and zinc, needed minerals for repair of injuries. Within a balanced diet is not suitable high meat consumption (between 2 or 3 servings of 100g of meat a week), therefore, to achieve the protein requirements can replace meat with other foods rich in protein and minerals like nuts, legumes and fish.
It is also important to have a good bone health. The food rich in minerals such as calcium, phosphorus and magnesium, which are involved in bone formation; and foods rich in vitamin D, which helps fix calcium in the bones, help us strengthen our bones.
Finally, make a brief mention of the importance of weight control. It has been observed that overweight and obesity affect the incidence of joint injuries during exercise.
In short, consumption of these foods in a balanced, varied and sufficient diet, as well as omega-3 can help strengthen the joints of athletes.