Spring Nutrition - Foods Nourishing Cartilage, Ligaments and Tendons

As the spring arrived, our exercises and outdoor activities increase as well, our body requires varieties of nutrients to achieve ultimate functionality and to assist in our joy of recreational activities.

The healthiness of our physical body movements depends on foods with nutrients fueling regenerations of the body cells in the muscle, cartilage, ligaments, tendon, bone and connective tissue. It often reflects on our skin if we are properly nourished.

Collagen is principal protein of the skin, tendons, ligaments, cartilage, bone, and connective tissue. The following is a list of foods that may effectively assist in our body to naturally synthesize collagen and to heal the micro-tearing from exercises.

·      Vegetables such as dark leafy green vegetables, brussels sprouts, and broccoli contain Vitamin K along with minerals like magnesium, calcium, and iron. Spinach, kale, and broccoli contain carotenoids, which have a protective effect on hip cartilage. Brussels sprouts also have anti-inflammatory properties that might help to promote cartilage repair. Kale and spinach have vitamins A, C, E and various B-complex vitamins. Carrots are rich in Vitamin A which slows breakdown of the collagen. A medium tomato could provide up to almost 30 percent of Vitamin C for collagen production. Tomatoes also boast large amounts of lycopene, a powerful antioxidant for skin support.

·         Fruits especially those high in antioxidants, such as pomegranate, blueberry, plums. Plums contain high concentrations of magnesium, potassium, and Vitamin K. Magnesium promotes and production of hyaluronic acid and Vitamin K is important for bone and joint health. Enjoy fresh or sundried (in the form of prunes).

·        Good Omega-3 fats work to reduce inflammation in the body. Fatty, or oily fish, including anchovies, herring, mackerel, black cod, salmon, sardines, bluefin tuna, whitefish, striped bass and cobia are high in omega-3 fatty acids, as well as avocados.

·         Foods rich in Vitamin C, such as apple, citrus fruits, strawberries, and kiwi.

·         Foods rich in Vitamin D, such as fatty fish, egg yolks, and mushrooms.

·         Foods rich in Vitamin K1 and K2, such as leafy greens, broccoli, and fermented foods.

·         Foods rich in Calcium, such as dairy products, leafy greens, and fortified foods.

·         Foods rich in Zinc, such as oysters, beef, and pumpkin seeds.

·         Foods rich in Magnesium, such as nuts, seeds, and leafy greens.

·         Foods rich in Silicon, such as whole grains, nuts, and seeds.

·         Foods rich in Boron, such as avocados, nuts, and leafy greens.

Various amino acids, like leucine, glycine, proline and cysteine, are involved in the synthesis of collagen, while antioxidants can delay the aging of collagen. Essential nutrients such as polyunsaturated fatty acids, vitamin C and vitamin D can support wound healing in connective tissues. Vitamin C and vitamin D can also prevent collagen-related health issues and modulate collagen synthesis. Omega-3 and omega-6 fatty acids are two main types of polyunsaturated fats. Fatty fish is particularly rich in omega-3s, while plant-based oils made from grape seeds are good sources of omega-6s, as well as walnuts, sunflower seeds & oil, tofu, peanut butter, avocado oil and eggs.

A good night of sleep, balanced diet, regular exercises, proper hydration, a positive mindset, and social wellness together weave us a healthy lifestyle in orchestra.

春季营养-滋养软骨、韧带和肌腱的食物

随着春季的到来，运动量和户外活动的增加，我们的身体需要各种营养物质来实现最优的功能以延长我们娱乐和运动的乐趣。

我们身体运动的健康取决于含有营养的食物，这些营养物质促进了肌肉、软骨、韧带、肌腱、骨骼和结缔组织中身体细胞的再生。 如果我们得到适当的营养，它往往会反映在我们的皮肤的健康上。

胶原蛋白是皮肤、肌腱、韧带、软骨、骨骼和结缔组织的主要蛋白质。 以下是可能有效帮助我们身体自然合成胶原蛋白并帮助运动中受损细胞组织的修复再生的食物列表。

· 深绿叶蔬菜、抱子甘蓝和西兰花等蔬菜含有维生素K以及镁、钙和铁等矿物质。 菠菜、羽衣甘蓝和西兰花含有类胡萝卜素，对髋关节软骨有保护作用。 抱子甘蓝还具有抗炎特性，可能有助于促进软骨修复。 羽衣甘蓝和菠菜含有维生素A、C、E和各种B族复合维生素。胡萝卜富含维生素A，可以减缓胶原蛋白的分解。 一个中等大小的西红柿可以为胶原蛋白的产生提供近30%的维生素C。 西红柿还含有大量的番茄红素，这是一种强大的抗氧化剂，可以支持皮肤。

· 水果，特别是那些富含抗氧化剂的水果，如石榴、蓝莓、李子。 新鲜或晒干李子含有高浓度的镁、钾和维生素K。 镁促进和生产透明质酸和维生素K对骨骼和关节健康很重要。

· 好的Omega-3脂肪可以减少体内的炎症。 脂肪或油性鱼类，包括凤尾鱼、鲱鱼、鲭鱼、黑鳕鱼、鲑鱼、沙丁鱼、蓝鳍金枪鱼、白鱼、条纹鲈鱼和科比亚富含omega-3脂肪酸。还有鳄梨也含丰富的omega-3脂肪酸。

· 富含维生素C的食物，如苹果、柑橘类水果、草莓和猕猴桃。

· 富含维生素D的食物，如脂肪鱼、蛋黄和蘑菇。

· 富含维生素K1和K2的食物，如绿叶蔬菜、西兰花和发酵食品。

· 富含钙的食物，如乳制品、绿叶蔬菜和强化食品。

· 富含锌的食物，如牡蛎、牛肉和南瓜籽。

· 富含镁的食物，如坚果、种子和绿叶蔬菜。

· 富含硅的食物，如全谷物、坚果和种子。

· 富含硼的食物，如鳄梨、坚果和绿叶蔬菜。

各种氨基酸，如亮氨酸、甘氨酸、脯氨酸和半胱氨酸参与胶原蛋白的合成，而抗氧化剂可以延缓胶原蛋白的老化。 多不饱和脂肪酸、维生素C和维生素D等必需营养素可以支持结缔组织的伤口愈合。 维生素C和维生素D还可以预防与胶原蛋白相关的健康问题，并调节胶原蛋白的合成。 Omega-3和omega-6脂肪酸是两种主要类型的多不饱和脂肪。 高脂肪的鱼特别富含omega-3，而由葡萄籽制成的植物油，还有核桃、葵花籽和葵花籽油、豆腐、花生酱、鳄梨油和鸡蛋是omega-6s的良好来源。

良好的睡眠、均衡的饮食、定期锻炼、适当的水合作用、积极的心态和社会群体里与人相处的和谐是让我们全面的享受着健康的生活方式的因素。