Consuming a vitamin-rich diet is important for the formation and maintenance of cartilage in your body. Cartilage is a connective tissue made up of cells, collagen, protein, and sugar. The majority of cartilage is converted to bone as you mature, while some cartilage exists in the joints of knees, hips, fingers, and shoulders. Cartilage may increase your range of motion, reduce pain associated with inflammation, and decrease pain associated with arthritis. It is important to consume a vitamin-rich diet for cartilage production and maintenance.
Vitamin C
Vitamin C is a necessary vitamin for your body to make collagen, a constituent of cartilage. This is important for your body health. If you have osteoarthritis, cartilage is damaged and this increases the stress on your bones and joints. According to the University of Maryland Medical Center, research indicates that free radicals in your body may destroy cartilage. Free radicals are foreign substances that can destroy your body cells. Antioxidants, including vitamin C, serve to fight against and protect you from free radical damage. According to the University of Maryland Medical Center, people that consume vitamin C-rich diets are less likely to experience symptoms of osteoarthritis. Vitamin C is available as a supplement or in the diet. Good dietary sources include oranges, limes, strawberries, melons, broccoli and dark leafy greens.
Vitamin E
A diet rich in vitamin E may help avoid the breakdown of cartilage that occurs in arthritis. Vitamin E is an antioxidant that can protect your body from the inflammation associated with cartilage breakdown and arthritis. MedlinePlus recommends that you eat a vitamin E-rich diet in order to maintain sufficient cartilage for good range of motion and joint fluidity. Foods rich in vitamin E include spinach, almonds, nut butters, avocado and vegetable oils.
Vitamin D
A study in the 2009 "Arthritis and Rheumatism" states that exposure to sunlight and vitamin D is related to a reduced loss of cartilage in the knee. This study suggests that maintaining an adequate level of vitamin D in your body is important to order to prevent or delay loss of knee cartilage associated with osteoarthritis. In addition to the sunlight and supplement form, vitamin D can be found in certain foods including fortified milk, breads and cereals. It can also be found in fatty fish such as salmon.
References
- University of Maryland Medical Center: Vitamin C
- MedlinePlus: Arthritis
- " Arthritis and Rheumatism": Serum Levels Of Vitamin D, Sunlight Exposure, And Knee Cartilage Loss In Older Adults: The Tasmanian Older Adult Cohort Study. (2009). Ding., Cicuttini., Parameswaran., Burgess., Quinn., & Jones. May; 60(5).
Member Comments