Tendons are connective tissues that hold your muscles to your bones. Ligaments support the tendons and stabilize your joints. Excessive force placed on a ligament can can cause an injury. Tendon injuries can be the result of direct trauma or overuse. Although these injuries require medical treatment, vitamins -- consumed in foods or taken in supplements -- can facilitate healing.
Vitamin C
Vitamin C is an anti-inflammatory that can ease soreness of tendons and ligaments by reducing swelling. Harold M. Silverman, Joseph Romano and Gary Elmer write in "The Vitamin Book" that vitamin C facilitates the formation of collagen -- a connective tissue found in tendons and ligaments. Taking vitamin C can promote the healing of tendon or ligament damage. This vitamin can be taken as a supplement and is found in many foods. Sources include citrus fruits, tomatoes, sweet red peppers and strawberries.
Vitamin A
Vitamin A is a major player in healing. It is a fat-soluble nutrient that is essential for cell division, protein synthesis, vision and the renewal of collagen, according to "The Vitamin Book." Collagen strengthens tendons and ligaments. Vitamin A also assists protein synthesis. This vitamin is available in supplemental form. You can also find it in many foods, including leafy vegetables, liver, oranges fruits, orange vegetables and fortified products, such as milk.
Bromelain
Bromelain is an enzyme that has natural anti-inflammatory properties. This enzyme facilitates healing of minor injuries, such as sprains and strains, by promoting blood flow to the injured tendon or ligament. Bromelain can also ease pain. While pineapples are the only food source of bromelain, you can purchase oral supplements and topical ointments at drugstores and health-food stores.
Glucosamine
Glucosamine is found in healthy tendon and ligament cartilage. Supplements can reduce swelling and inflammation, as well as reduce the risk of future injuries. Health-care providers frequently advise those with arthritis -- osteoarthritis and rheumatoid arthritis -- and those with degenerative disk disease to take this supplement. There are no major food sources of glucosamine.
References
- "The Vitamin Book": Harold M. Silverman, Joseph Romano and Gary Elmer; 2003
- KidsHealth.org: Vitamins; Mary L. Gavin, MD; Jan. 2011
- Duke Orthopaedics: Ligament and Tendon Injury
