Tendons connect muscles to bones. Since they support physical movement, maintaining tendon health is important. Overuse can cause tendinitis--a condition marked by painful tears in tendon fibers. Tendinitis may also stem from calcium deposits in people with chronic diseases. According to the University of Maryland Medical Center (UMMC), certain foods and nutrients can support tendon health and reduce pain and inflammation associated with tendinitis. For best results, a doctor's guidance is suggested.
Calcium-Rich Foods
Calcium is a mineral found in numerous foods and stored in the body primarily in a person's bones. In addition to supporting bone health, calcium may support healing of tendons, according to the UMMC. Foods rich in calcium include yogurt, sardines, milk, fortified soy milk, hard and soft cheeses, tofu, salmon, pudding, ice cream, almonds and fortified breads, cereals and orange juice. The American Dietetic Association recommends consumption of foods that contain at least 10 percent of the recommended daily value of calcium per serving throughout each day for optimum results. Calcium intake should not exceed 2,500 milligrams per day.
Vitamin C-Rich Foods
Vitamin C, also called ascorbic acid, is a water-soluble nutrient that supports collagen production, wound healing, iron absorption and immune system strength. According to the UMMC, vitamin C may help protect the tendons from disease and reduce inflammation linked with tendinitis. Valuable food sources of vitamin C include citrus juices, red bell peppers, Brussels sprouts, kale, oranges, grapefruit, tangerines, strawberries, tomatoes, tomato juice, potatoes (with skin), cantaloupe, papaya and broccoli. Mayo Clinic nutritionist, Katherine Zeratsky, R.D., L.D., describes a modest serving of orange juice plus one serving of chopped red bell pepper, strawberries or broccoli as a feasible means of reaping most peoples' daily recommended amount of vitamin C.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats the body must obtain from food. In addition to supporting cardiovascular health and brain function, the UMMC suggests omega-3 fatty acids are useful dietary tools for preventing or reducing tendon inflammation. Fatty fish, such as salmon, albacore tuna, sardines, herring, mackerel and lake trout, are considered prime sources of omega-3 fatty acids. People who do not consume fatty fish regularly, at least twice per week, can reap similar benefits from ground flaxseed, flaxseed oil, walnuts, walnut oil and/or canola oil.
Vitamin E-Rich Foods
Vitamin E refers to a set of fat-soluble nutrients that provide powerful antioxidant, or disease-fighting, benefits. The UMMC suggests regular vitamin E intake as a means of reducing inflammation and internal bleeding affiliated with tendinitis. Rich sources of vitamin E include wheat germ oil, sunflower seeds, sunflower oil, safflower oil, hazelnuts, peanuts, almonds, peanut and almond butter, corn oil and spinach.
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