Ligaments and Nutrition

Ligaments are fibrous connective tissues that attach bones to each other, forming a joint. They are similar to tendons, but tendons attach bones to muscles. Ligaments are made up of collagen fibers, a type of protein found only in animals. Collagen is also a component of the skin, cornea, cartilage, bone and blood vessels. An all-around healthy diet will ensure a healthy body, but specific nutrients can have a particular impact on ligament health.

Protein

Ligaments are made up of protein, so getting enough protein in your diet is essential for healthy ligaments. Protein can be found in meats, dairy, eggs, whole grains, seeds and nuts. Animal protein is more bioavailable and of higher quality than plant protein, however meat and dairy can also contain considerable amounts of fat. It is recommended that you choose lean meats and low-fat dairy to limit your fat intake.

Omega-3's

According to the "Manual of Dietetic Practice," omega-3 fatty acids can combat joint inflammation, and can be very helpful when recovering from a ligament or tendon injury. Omega-3 fatty acids can be found in flaxseed oil, hemp seed oil and oily fish. The omega-3's found in oily fish -- DHA and EPA -- are much more effective than the omega-3's found in plant sources. Other benefits associated with omega-3 fatty acids include protection from heart disease and from other degenerative diseases.

Vitamin C

Vitamin C is essential in collagen synthesis, and its deficiency leads to weak and aching joints. Other deficiency symptoms include hair and tooth loss. Vitamin C is also an important antioxidant to maintain a healthy immune system. Good sources of vitamin C include kiwi, strawberries, bell pepper, citrus fruits and fruit juices.

Zinc

Zinc is also important in collagen synthesis, as reported in the October 2010 issue of "Nutrition Research and Practice." This mineral is especially important in the healing of fractures, as it not only increases collagen synthesis, but also directs calcium to be deposited in the collagen tissue. Zinc is found in oysters, meat, dairy and whole grains.

Glucosamine and Chondroitin

Glucosamine is an amino acid precursor to glycosaminoglycans, which are important components of joint cartilage. Cartilage and ligaments function together in joints, and healthy ligaments require healthy cartilage. Chondroitin is the main glycosaminoglycan in cartilage, and according to the July 2007 issue of "Drugs and Aging," supplementing with glucosamine and chondroitin might promote joint health.