Natural sources of vitamins for joints: detailed review
Joints are complex structures that provide mobility and flexibility of the body. Their health directly depends on a balanced diet rich in the necessary vitamins and minerals. The deficiency of these nutrients can lead to inflammation, pain and degenerative diseases, such as arthritis and osteoarthrosis. In this article, we will examine in detail the natural sources of key vitamins that support the health of the joints, their role and ways to include in the diet.
Vitamin D: sun, fish and strong bones
Vitamin D plays a key role in the assimilation of calcium and maintaining bone health. Bones that support joints should be strong to resist the loads and injuries. In addition, vitamin D has anti -inflammatory properties that can help reduce inflammation in the joints and relieve pain.
- The mechanism of action: Vitamin D helps to absorb calcium in the intestines, which is necessary for the formation and maintenance of bone tissue. It also regulates the immune system, reducing the production of pro -inflammatory cytokines.
- Natural sources:
- Sunlight: The most natural way to obtain vitamin D is the effect of sunlight on the skin. Under the influence of ultraviolet, the skin synthesizes vitamin D3. It is recommended to spend at least 15-20 minutes a day in the sun, especially in the summer months. However, it is important to consider that the use of sunscreen creams blocks the synthesis of vitamin D.
- Fat fish: Salmon, tuna, mackerel and herring are excellent sources of vitamin D. For example, 100 grams of salmon contain about 526 IU (international units) vitamin D.
- Egg yolks: Egg yolks contain a small amount of vitamin D, about 40 IU per yolk.
- Mushrooms: Some mushrooms, such as Shiitake and Mitak, contain vitamin D2, especially if they have been exposed to ultraviolet radiation.
- Enriched products: Some products, such as milk, orange juice and flakes, are enriched with vitamin D.
- Recommended dosage: The recommended daily dose of vitamin D is 600 IU for adults up to 70 years and 800 IU for adults older than 70 years. However, some people may need a higher dose, especially those who suffer from vitamin D.
- Vitamin D deficiency: Vitamin D deficiency can lead to weakening of bones, joint pain, muscle weakness and increased risk of fractures. Symptoms of deficiency can be implicit, so it is important to regularly check the level of vitamin D in the blood.
- How to include in the diet:
- Eat fatty fish 2-3 times a week.
- Turn the eggs in your diet.
- Add mushrooms to salads, soups and other dishes.
- Spend time in the sun, observing precautions to protect from the sun.
- Consider the possibility of taking vitamin D additives, especially in the winter months.
Vitamin C: A powerful antioxidant for healthy joints
Vitamin C is a powerful antioxidant that plays an important role in the synthesis of collagen, the main component of cartilage. Collagen provides strength and elasticity of cartilage, protecting the joints from damage. In addition, vitamin C has anti -inflammatory properties and can help reduce inflammation in the joints.
- The mechanism of action: Vitamin C is necessary for the synthesis of collagen, which is the main structural protein of cartilage, ligaments and tendons. It also protects cells from damage by free radicals, reducing oxidative stress and inflammation.
- Natural sources:
- Citrus fruit: Oranges, grapefruits, lemons and limes – excellent sources of vitamin C. One average orange contains about 70 mg of vitamin C.
- Berries: Strawberries, blueberries, raspberries and cranberries are rich in vitamin C and antioxidants. One cup of strawberries contains about 85 mg of vitamin C.
- Vegetables: Broccoli, Brussels cabbage, pepper, spinach and tomatoes – also contain a significant amount of vitamin C. One cup of chopped broccoli contains about 80 mg of vitamin C.
- Kiwi: One kiwi contains about 64 mg of vitamin C.
- Rose hip: Rosehip fruits are one of the richest sources of vitamin C.
- Recommended dosage: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. Smokers are recommended to consume more vitamin C, as smoking depletes the reserves of this vitamin in the body.
- Vitamin C deficiency: Vitamin C deficiency can lead to scurvy, disease, characterized by weakness, fatigue, bleeding gums and joint pain.
- How to include in the diet:
- Eat a variety of fruits and vegetables every day.
- Add citrus fruits to water, salads and other dishes.
- Swell berries during the day.
- Turn on broccoli, pepper and spinach in your dishes.
- Consider the possibility of taking vitamin C additives if your diet is not rich enough of this vitamin.
Vitamin E: Protection against oxidative stress
Vitamin E is another powerful antioxidant that protects the cells from damage by free radicals. Oxidative stress plays an important role in the development of inflammatory joint diseases, such as arthritis. Vitamin E can help reduce inflammation and relieve pain.
- The mechanism of action: Vitamin E is a fat -soluble antioxidant that protects cell membranes from damage by free radicals. He can also help reduce inflammation by inhibiting the production of pro -inflammatory cytokines.
- Natural sources:
- Vegetable oils: Wheat germ oil, sunflower oil, almond oil and olive oil – good sources of vitamin E.
- Nuts and seeds: Almonds, hazelnuts, sunflower seeds and pumpkin seeds also contain vitamin E.
- Green sheet vegetables: Spinach, broccoli and manhold – contain a small amount of vitamin E.
- Avocado: Avocado is a rich source of vitamin E and beneficial fats.
- Recommended dosage: The recommended daily dose of vitamin E is 15 mg.
- Vitamin deficiency is: Vitamin E deficiency is rare, but can lead to nervous disorders and muscle weakness.
- How to include in the diet:
- Use vegetable oils in cooking.
- Add nuts and seeds to salads, yogurts and other dishes.
- Turn on green leafy vegetables in your diet.
- Swear avocado.
Vitamin K: Health of bones and cartilage
Vitamin K plays an important role in maintaining the health of bones and cartilage. It is necessary to activate proteins involved in the mineralization of bones and regulation of calcium. Vitamin K can also help reduce the risk of osteoarthrosis.
- The mechanism of action: Vitamin K is necessary for activating osteocalcin, protein, which plays an important role in the mineralization of bones. It also regulates calcium, preventing its deposition in soft tissues, such as cartilage.
- Natural sources:
- Green sheet vegetables: Spinach, cabbage, broccoli and parsley – excellent sources of vitamin K.
- Vegetable oils: Soy oil and rapeseed oil – also contain vitamin K.
- Enzymed products: NATTO (fermented soybeans) is a rich source of vitamin K2.
- Recommended dosage: The recommended daily dose of vitamin K is 90 μg for women and 120 μg for men.
- Vitamin K deficiency: Vitamin K deficiency can lead to bleeding and weakening of bones.
- How to include in the diet:
- Eat green leafy vegetables every day.
- Use soybean oil or rapeseed oil in cooking.
- Consider the possibility of including Nato in your diet.
B vitamins B: Supporting the nervous system and removing pain
B vitamins play an important role in maintaining the health of the nervous system, which plays an important role in transmitting pain signals. Some vitamins of group B, such as vitamin B12 and vitamin B6, can help reduce joint pain.
- The mechanism of action: B vitamins are involved in the metabolism of nerve cells and the synthesis of neurotransmitters that regulate pain signals. Vitamin B12 is necessary to maintain the health of nerve fibers, and vitamin B6 can help reduce inflammation.
- Natural sources:
- Meat: Beef, pork and bird – good sources of vitamins of group B.
- Fish: Salmon, tuna and scumbria – also contain vitamin group B.
- Eggs: Eggs are a rich source of vitamins of group B.
- Dairy products: Milk, yogurt and cheese – contain B vitamins B.
- Grain products: Whole grains, such as brown rice and oatmeal, also contain B vitamins B.
- Vegetables: Green leaf vegetables, broccoli and avocado – contain B vitamins B.
- Recommended dosage: The recommended daily dose of B vitamins varies depending on the type of vitamin.
- B vitamins deficiency: B vitamins deficiency can lead to fatigue, weakness, nervous disorders and joint pain.
- How to include in the diet:
- Eat a variety of products rich in group B.
- Turn on the meat, fish, eggs and dairy products in your diet.
- Eat whole grains and vegetables.
- Consider the possibility of taking B vitamins of B vitamins if your diet is not rich enough of these vitamins.
Other important nutrients for joint health:
In addition to vitamins, there are other important nutrients that support joint health:
- Omega-3 fatty acids: They have anti -inflammatory properties and can help reduce pain and joint inflammation. Sources: fatty fish, linen seeds, walnuts.
- Glucosamine and chondroitin: Construction blocks of cartilage. They can help restore damaged cartilage and relieve pain. Sources: seafood, bone broth.
- Collagen: The main component of cartilage, ligaments and tendons. Provides the strength and elasticity of these tissues. Sources: bone broth, gelatin, fish skin.
- Minerals: Calcium, magnesium, zinc and copper play an important role in maintaining bones and cartilage health. Sources: dairy products, green leafy vegetables, nuts, seeds, meat.
Tips for improving the assimilation of vitamins:
- Balanced nutrition: Make sure your diet is diverse and includes all the necessary groups of products.
- Healthy intestines: The health of the intestine plays an important role in the assimilation of nutrients. Support a healthy intestinal microflora, using probiotics and prebiotics.
- Combination of products: Some products can improve the absorption of certain vitamins. For example, the use of fats along with vitamin D improves its absorption.
- Avoid smoking and excessive alcohol use: Smoking and alcohol can negatively affect the absorption of vitamins.
- Consult a doctor: If you have any diseases or you take any medicine, consult a doctor before taking any vitamin additives.
Conclusion:
Maintaining joint health is a comprehensive task that includes a balanced diet, regular physical exercises and a healthy lifestyle. The inclusion in the diet of products rich in vitamins and minerals necessary for joint health can help reduce inflammation, relieve pain and improve mobility. Remember that it is best to get vitamins from natural sources, such as fruits, vegetables, fish and nuts. However, if you have any diseases or you cannot get enough vitamins from food, consider the possibility of taking additives after consulting a doctor. It is important to remember that this information is educational in nature and does not replace consultation with a qualified medical specialist. Always consult a doctor or other qualified medical worker on any issues regarding your health.
This is the end of the article.