Joints are delicate yet essential structures, as they allow the body to move. They are the point where two bones meet and cartilage is present to prevent the bones from rubbing against each other. The joint is lubricated with synovial fluid; ligaments attach bones to bones, while tendons attach muscles to bones. Joint pain and aches can reduced mobility and significantly impact your quality of life. The causes of joint pain are various: trauma, wear-and-tear, muskoskeletal conditions such as arthritis, and vitamin and mineral deficiencies.
Vitamin D
As reported in the October 2010 issue of "International Journal of Rheumatic Diseases," deficiency of vitamin D can cause many types of muskoskeletal pain including leg pain, widespread pain and joint pain. Vitamin D is responsible for regulating calcium levels in the body and for muscle and nerve function. Your body can synthesize vitamin D in the skin when exposed to sunlight; you can also get vitamin D from oily fish, egg yolks, and milk.
Calcium
Calcium is the major mineral found in bones, and deficiency causes bone and joint pain. Women who gave birth are at higher risk of deficiency. Children who have low calcium levels may have stunted growth. The best sources of calcium are dairy products; vegan sources include soybeans and dark green vegetables.
Vitamin C
One of the functions of vitamin C is collagen synthesis -- the substance which makes up cartilage, ligaments and tendons. Vitamin C deficiency results in a condition called scurvy, characterized by malaise, lethargy, bone and joint pain, loss of teeth, poor wound healing and eventually death. In Western countries vitamin C deficiency is uncommon. This vitamin is found in most fruits and vegetables, offal and oysters.
Vitamin E, Lutein and Zeaxanthin
A study published in 2007 in "Arthritis Research & Therapy" investigated the association between several dietary factors and knee osteoarthritis. It found that vitamin E, lutein and zeaxanthin help protect against cartilage defects, an important factor in the pathogenesis of knee osteoarthritis. Vitamin E is found in nuts, grains and vegetable oils; lutein and zeaxanthin are found in dark green leafy vegetables such as kale and broccoli.
B Vitamins
Deficiency of the B vitamins can also cause joint pain. Especially important is vitamin B-12, as a deficiency in this vitamin can cause nerve damage. In addition, niacin and vitamin B-6 can reduce joint inflammation, pain and stiffness, reports the "Oxford Handbook of Clinical Medicine." B vitamins are found in fruit and vegetables, nuts, whole grains and meats.
References
- "International Journal of Rheumatic Diseases"; Association Between Nonspecific Skeletal Pain And Vitamin D Deficiency; B. Heidari et Al; October 2010
- "Arthritis Research & Therapy"; Effect of Antioxidants on Knee Cartilage And Bone In Healthy, Middle-Aged Subjects: A Cross-Sectional Study; Y. Wang, et al.; 2007
- "Oxford Handbook of Clinical Medicine, 5th Edition"; M. Longmore et al.; 2001
