5 products for healthy joints

With age, the joints wear and heavy loads and poor nutrition is only exacerbate the problem. If you turn these five foods in your diet, the longer keep joints healthy.

1. Gelatin

Gelatin - a protein substance, partially hydrolyzed collagen, which is obtained by processing animal material: skin, bones and animal connective tissue.

according to a studyGelatin supplements, good for your joints? scientists from the Laboratory of Molecular Biology Functional China Bar, gelatin contains nutrients that are needed by the body to produce collagen - a protein that supports skin elasticity, Connective tissue and bone.

The researchers tested the effects of gelatin on the body with the help of participants treated with gelatin supplements before training, and artificially grown in the laboratory ligaments. In both cases, the gelatin increased production of collagen, making connective tissues stronger than steel and more elastic.

Gelatine can be consumed as part of a jelly, aspic, soups, candied fruits, desserts. In order not to exceed the caloric intake, you can make the gelatin in the form of supplements. Good to combine gelatin with vitamin C. It is also needed for the body to produce collagen.

2. berries

In the study,Cherry consumption and decreased risk of recurrent gout attacks.Conducted by the Boston University Medical Center, it was found that only 10 cherries per day protect people from attacks of gout - diseases of the joints and tissues associated with metabolic disorders substances. When consumption of 10 cherries risk of attack was reduced by 35%.

Cherry also eliminates the symptoms of osteoarthritis - a degenerative joint disease that affects the cartilage. Researchers at the Medical Center in Philadelphia foundRandomized double-blind crossover study of the efficacy of a tart cherry juice blend in treatment of osteoarthritis (OA) of the knee. That patients with osteoarthritis who eat 453 grams (two bottles of 8 ounces) cherry juice daily for six weeks to feel better: decreased pain and enslaved, to restore functionality joint. In addition, the participants reduced the level of C-reactive protein - an indicator of inflammation.

Another reason to add berries to your diet - a high content of ellagic acid, which has antioxidant properties and reduce inflammation, which may have a beneficial effect on arthritis time joints. A large percentage of ellagic acid found in strawberries, raspberries, blackberries, strawberries.

3. Garnet

Pomegranate juice reduces inflammation of the joints in osteoarthritis. In the study,Potent health effects of pomegranate. use a grenade to human health has been proven that pomegranate extract, rich in polyphenols, inhibits the activation of cytokines IL-1 and TNF-alpha, which are responsible for causing inflammation.

Also, in one study,Bioavailable constituents / metabolites of pomegranate (Punica granatum L) preferentially inhibit COX2 activity ex vivo and IL-1beta-induced PGE2 production in human chondrocytes in vitro. it has been proven that pomegranate extract reduces the risk of arthritis in mice, and already sick animals reduces joint inflammation and proinflammatory cytokine IL-6.

4. oily fish

Due to the unsaturated fatty acids omega-3 connective tissues retain elasticity, maintain a healthy articular cartilage and the quality of intra-articular lubrication.

researchEffects of high-dose fish oil on rheumatoid arthritis after stopping nonsteroidal antiinflammatory drugs. Clinical and immune correlates. We have shown that fish oil helps to reduce arthritis pain and reduce duration of morning joint enslaved. Scientists concluded that some patients can replace conventional drugs on fish oil supplements, and does not feel pain.

A lot of omega-3 fatty acids contained in black and red caviar, fresh mackerel, herring, Salmon, sardines and trout.

5. Olive oil

In diseases of the joints, usually broken cartilage exchange substances. Degenerative changes in the cartilage of an increased nitric oxide levels in chondrocytes - cartilage cells.

During the study,Effect of oleocanthal and its derivatives on inflammatory response induced by lipopolysaccharide in a murine chondrocyte cell line. it was found that oleokantal olive oil has a high grade anti-inflammatory effect. It reduces nitric oxide production in chondrocytes and does not affect cell viability.

Furthermore, oleokantal prevents production of proinflammatory enzymes, COX-1 and COX-2Phytochemistry: ibuprofen-like activity in extra-virgin olive oil.. The mechanism of action oleokantala coincides with ibuprofen: reduces inflammation and relieves pain.

In addition, the studyOlive Oil and Vitamin D Synergistically Prevent Bone Loss in Mice. mice confirmed that olive oil in combination with Vitamin D protects against bone loss.

Olive oil is recommended to fill salads, because when heated over 180 degrees, it loses its beneficial properties. here here you can learn how to select, store, and use olive oil, so that it retains the taste and benefits.

Include in your diet, these healthy foods, you longer to save tissue elasticity and joint health.