Tendons are dense fibrous tissues that connect bones and muscles. Tendons are responsible for transferring the motion of muscles through the joints into motions of the body. Tendons are affected mainly by trauma, as in strains and sprains, and inflammation, called tendinitis. Foods that help tendons are those that provide the nutrients specific to the connective tissues and those that help reduce inflammation.
Tendon Building Foods
Tendons are composed mostly of connective tissues, including collagen and elastin. Foods high in collagen and other components of connective tissues are good for the tendons. Foods with connective tissues include meats and other animal products. Fish and poultry are particularly good tendon foods because more connective tissues are used in their preparation. For the same reason soups such as chicken soup, tendon soup ("pho"), ribs and soup stocks are good for the tendons.
Foods Rich in Vitamin C
Vitamin C is needed to produce collagen and therefore strengthen connective tissues. Vitamin C is found in many fresh fruits and vegetables but is particularly rich in foods such as berries, citrus fruits, papaya, broccoli, brussels sprouts, spinach and tomatoes.
Foods Rich in Calcium
Foods containing calcium are helpful to nourish the tendons because tendons are rich in this mineral. Fermented milk products, such as yogurt, kefir and buttermilk, are recommended over nonfermented milk for tendon health. Nondairy foods that are rich in calcium include salmon and sardines, as well as vegetables such as bok choy, broccoli, brussels sprouts, collard greens, okra, peas and spinach.
Enzyme-Rich Foods
Enzymes help the blood and nutrients penetrate into the dense tendon tissues as well as help clear away any damaged tissues from normal tendon wear. It is true that enzyme-rich foods are good for general inflammation for this reason but it is particularly important to the dense connective tissues such as tendons. Foods that are high in enzymes include pineapple and papaya specifically and raw fruits and vegetables in general. Fruit and unpasteurized vegetable juices are good sources of enzymes, but they are also high in sugar. Large doses of sugar are a source of general inflammation to the body and should be avoided, especially in conditions involving tendon problems.
Anti-Inflamatory Foods
There are many anti-inflammatory foods. These are foods that either shift the body away from or help to moderate inflammation in the body. Common anti-inflammatory foods that are good for the tendons include turmeric, ginger, burdock, fish and green vegetables.
References
- "Medical Nutrition from Marz"; Russell Marz, Second Edition; 1998
- "Basic Pathology"; Kumar, Contran and Robins; Sixth Edition
- "Gray's Anatomy: The Anatomical Basis of Clinical Practice"; Susan Standring (editor); 2008
