The doctor named 7 foods that contain gelatin for ligaments and joints

is a general practitioner at the Gull Clinic and a member of the American Society of Clinical Nutritionists

While exercise helps strengthen your bones and muscles, it also puts stress on your joints. As a therapeutic nutritionist, I recommend eating a varied and delicious diet. Not only is this necessary for exercise and activity, but also for recovery and healing.

It’s important to realize that gelatin, like collagen, is a collection of peptides and proteins, and in the stomach it breaks down to amino acids, so the body doesn’t care where you get your organic compounds from – chicken breast or gelatin. In the end, it absorbs not the food itself, but only the substances it needs, and already in the body builds the necessary protein, including collagen.

To date, there is no convincing evidence that gelatin and collagen (chondroitin, glucosamine) contribute to the joint health of athletes. Therefore, the doctor recommends being conscientious about physical activity and eating a varied and sufficient diet.

Here is a small list of foods that promote collagen synthesis within the body and joint health:

Cherries

The fruit gets its crimson color from natural plant chemicals called anthocyanins, which improve vascular function and bone health.

A study published in the American journal International Journal of Sport Nutrition and Exercise Metabolism found that fresh cherries and tart cherry juice can reduce inflammation after intense exercise and promote post-workout recovery.

Other brightly colored berries and fruits – blueberries, blackberries and pomegranate – are also worth trying. They can have a similar effect.

Red pepper

The product is rich in vitamin C, which helps the body produce collagen. One of the main components of connective tissue, it is in turn part of cartilage, tendons and ligaments that soften joints and hold them together.

Many other foods (tomatoes, pineapples, potatoes), including citrus fruits (like grapefruit and oranges) also contain vitamin C.

Canned salmon and other fish with bones

Canned salmon with bones has calcium and vitamin D, which can help keep bones and joints strong. Salmon is also rich in omega-3’s, which help reduce inflammation.

Do not take supplements with the above, they have not shown any effectiveness. Try other fatty fish such as trout or sardines, which contain omega-3 fatty acids. Calcium and vitamin D are also rich in fat-free or non-fat plain yogurt and milk.

Whole grains

Complex carbohydrates, such as oatmeal, can also reduce inflammation in tissues. Refined grains, such as white flour, have the opposite effect, but that doesn’t mean you can’t eat white flour. You can, but you need a balance in everything.

In addition to all kinds of cereals, bread and potatoes are good for ligaments and joints.

Turmeric

It is a staple of Indian cuisine. Curcuma is rich in a chemical called curcumin.

A study by scientists at the Krishna Institute of Medical Sciences in India has shown that curcumin extract is as effective in relieving knee pain as an analgesic. Cinnamon and curry powder also have anti-inflammatory properties.

However, I must caution you against taking curcumin supplements as they can have negative effects on the liver.

All nuts, including walnuts

Walnuts are rich in several nutrients that counter inflammation, including omega-3 fatty acids.

Flaxseed and canola oil are also worth trying. They contain omega-3 fatty acids found in walnuts.

Cabbage

Dark leafy greens are rich in nutrients that are linked to joint health, including the antioxidants beta-carotene and vitamin C. Kale is an excellent source of calcium, which helps maintain bone strength.

Other foods to try include broccoli, Chinese cabbage, and leafy cabbage.

How else can you help your joints and ligaments?

Maintain a healthy weight. Be active. Take 15-minute light exercises and walks daily. You don’t need to go to a fitness club to do this. On the contrary, excessive exercise tends to put more stress on the body than light activity.

Do not subject your joints to constant strain. In case of injuries, you should recover, undergo a course of therapeutic physical training (LFK), and then return to physical activity.

Give your joints regular rest. Listen to your body to know when you need to rest and lie down.

Stop smoking. Those who smoke are twice as likely to lose cartilage.

Watch your vitamin D levels. Exposing your skin to sunlight promotes the production of vitamin D. Don’t forget foods such as fatty fish, eggs, and enriched spreads (the vegetable analog of butter). Do not self-prescribe dietary supplements.

Eat what you like, but in moderation. Include a variety of foods in your diet, don’t get hung up on “health” products.

No single product is a panacea for maintaining healthy ligaments and joints. Exercise, a well-balanced diet and taking care of yourself is what really matters.

Variety is important to the body, including in nutrition. It will thank you for this by improving your condition, mood, health, strength and energy.

If something is bothering you, consult a doctor who will find the best treatment.