Every athlete has ever suffered a joint injury as a result of excessive exercise, poor training or inadequate warm-up. They are annoying injuries, which occur with pain and inflammation, causing the athlete to have to stop their activity to achieve an adequate recovery.
But what can food do in this regard? Good joint health also depends on a correct diet, since some foods have certain properties that can help maintain it.
1. Water
The joints are bathed in synovial fluid, which reduces friction between cartilage and other tissues, cushioning and lubricating them on the move. The ingestion of water contributes to synthesize the synovial fluid and achieve adequate lubrication at the joint level. Therefore, it is very important to make an adequate intake of water or isotonic drinks before, during and after exercise. Drinking 2L of water a day is enough to meet the body's needs.
2. Onion and the like
Vegetables of the allium genus (garlic, onion, leek, young garlic, etc.) are rich in sulfur, a mineral necessary for the formation of collagen and other elements that make up bones, cartilage, tendons and ligaments. Several authors have verified that in high impact exercises the demand for sulfur by the body is increased, observing a slowing down of the joint repair process in diets poor in this mineral. Another type of food rich in sulfur are all kinds of cabbages and asparagus. It is preferable that they do not fail in your diet.
3. Blue Fish
Blue fish such as tuna, mackerel, sardines, salmon, etc. It is rich in omega-3 fatty acids, a powerful anti-inflammatory that works by inhibiting the synthesis of inflammation-mediating substances. On the other hand, although it does not have 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 cover the needs of this type of fat, it is advisable to consume this type of fish at least twice a week. Other sources of omega 3 are nuts (especially walnuts) and seeds (flax seeds).
4. Foods Rich in Vitamin C
Such as strawberry, kiwi, orange, tomato, raw peppers, broccoli, parsley, etc. This vitamin, together with omega-3s, inhibits the processes that cause inflammation in the body. Likewise, it contributes to 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), contain papain and bromelain, substances with a high anti-inflammatory power. The consumption of fruit and vegetables should be daily and, of the 5 recommended daily servings, at least one of them should be composed of raw vegetables rich in vitamin C and another by the fruits named above.
5. Meats and Derivatives
This type of food helps maintain the joints in two ways. The main one is its protein content, providing the amino acids necessary to synthesize cartilage as well as preventing and reducing the recovery time from injuries. On the other hand, they have a high content of iron and zinc, minerals necessary for the repair of injuries. Within a balanced diet a high consumption of meat is not adequate (between 2 or 3 servings of 100g of meat per week), therefore, to achieve protein requirements we can substitute meat for other foods rich in proteins and minerals such as nuts, legumes and fish.
Good bone health is also important. Foods rich in minerals such as calcium, phosphorus and magnesium, which participate in the formation of bones; and foods rich in vitamin D, which helps fix calcium in the bones, will help us strengthen our bones.
Finally, make a brief mention about the importance of weight control. It has been observed that overweight and obesity favor the appearance of joint injuries during exercise.
In short, the consumption of these foods within a balanced, varied and sufficient diet can help to strengthen the joints of athletes.
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