To prevent problems with joints and naturally regenerate the knee cartilage, it is essential to have a healthy and balanced diet. The foods that we eat every day play a vital role in restoring the cartilage of the knee, hip and spine. Here’s how to naturally replenish the cartilage of your knees.
What are the symptoms of a damaged knee cartilage?
Cartilage is a connective tissue composed of cells and fibers that connect various bone surfaces of the human body. Less elastic than muscle but not as hard as bone, cartilage can be found in the chest, nose, bronchi, ears, spine, elbows, knees and hips. In the joints, cartilage favors the sliding of bone structures due to its collagen.
Important: To minimize the risk of damage of the knee cartilage, it is important to have a balanced diet and avoid weight gain.
The knee is the body part which carries the most weight, hence the importance of maintaining healthy cartilage.
Several factors can damage the cartilage and accelerate natural wear off as osteoarthritis, arthritis … These diseases have a direct impact on the joints of the shoulders, neck, hip, knee, hand and foot joints.
Symptoms that may indicate that the cartilage structure is damaged are: pain when walking, swelling and muscle tension.
Other factors that can cause damage are physical injury (pain experienced during the impact on the ground), excessive physical activity, the lifting of heavy weight, obesity.
How to renew the knee cartilage?
According to recent studies, consuming foods rich in lysine (an essential amino acid found in proteins) can promote cartilage regeneration. Indeed, lysine participates in the renewal of collagen, a major constituent of the cartilage. As it is not synthesized by the body, it must come from food. Ideally, it takes 6 milligrams of lysine per pound of weight.
For an adequate intake of lysine, you must focus on the following foods: beans, cod, eggs, yogurt, cheese, dried fruit, etc.
Chondroitin is another important substance for the human body because it is found in the cartilage. It plays a vital role in the natural regeneration thereof: it absorbs water in connective tissues, which helps preserve the elasticity and flexibility of the knee cartilage.
In addition, chondroitin may block certain enzymes responsible for the deterioration of the connective tissues and thereby contributes to its renewal.
The ideal amount of chondroitin in the body is from 1000 to 1200 milligrams per day. Chondroitin sulfate is found in shark, pig and cow cartilage (supplements sold in drugstores). When combined with glucosamine, chondroitin allows greater traction of the joints. Derived from chitin, glucosamine is present in the crab and lobster.
A 2009 study by researchers at the University of Aberdeen shows that chondroitin reduces the need for knee replacement surgery when taken for a period of over 12 months. Chondroitin sulfate is more effective when taken with glucosamine sulphate, another substance that helps rebuild joint cartilage.
What types of foods promote regeneration of the knee cartilage?
Eating foods rich in vitamins is essential for the renewal of the knee cartilage and prevent natural wear off. Consumption of vitamin C is important for the reconstitution of the knee and hip cartilage. Vitamin C promotes collagen production, essential for ligaments and tendons health. The ideal daily amount is 75 milligrams. There are various sources of vitamin C such as: oranges, tangerines, grapes, blackberries (and their juices).
You can also find vitamin C in onions, peppers, potatoes, lettuce, etc. A diet rich in fruits and vegetables helps prevent gout and uric acid accumulation in joints.
Also, vitamin D is involved in the health of joints and cartilage. One arthritis and rheumatism study confirms that sun exposure and vitamin D play an important role in joint mobility. Meaning, a sufficient amount of vitamin D in the body could prevent osteoarthritis.
Vitamin D can be found in milk, bread, cereals, fatty fish (salmon, herring, oysters, etc.).
Foods rich in vitamin A also stimulate the regeneration of the hip and knee cartilage: liver, cheese, fish, milk, eggs, etc.
Natural remedy for the regeneration of knee cartilage: Gelatin
Apart from its culinary use, gelatin is an excellent remedy for cartilage regeneration in the knee, hip and other joints. Because it has a similar structure, the gelatin strengthens the cartilage, prevents wearing off and helps to regenerate.
The optimum amount is 10 grams per day. Gelatin is very rich in protein and essential amino acids. It does not contain fat or cholesterol. It is highly concentrated with collagen, a key substance for a healthy connective tissues, bones, tendons and cartilage. Consumed regularly, gelatin can help to alleviate the symptoms of osteoarthritis.