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Six Foods for Healthy Knees
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2018.07.01 17:03
Have you ever experienced inexplicable pain in your knees? You may not have hit anything or fallen anywhere, yet your knees start hurting out of the blue. The causes of knee pain are indeed numerous, but the first and foremost that comes to mind is aging. As the body ages, the amounts of blood and nutrition flowing to the knees begin to decrease, thus reducing the elasticity of knee cartilages and making the knees prone to pain. The muscles surrounding the knee joints also grow weaker with aging, which increases the levels of pressure applied to the knees. Excessive physical exertion is another cause. High-intensity exercises that involve the use of great weights in short stretches of time, such as circuit training, may burden the knees. Another leading cause of knee pain is obesity. The knees can handle pressure up to three times the body’s weight; this means that every 5-kilogram increase in body weight exerts an additional 15-kilogram pressure to the knees. Climbing the stairs or mountains could increase this pressure load up to seven times.
To keep our knees strong, we must exercise regularly and eat healthy food. Let’s find out which foods are good for the health of our knees.
1. Garlic
Garlic is rich in a powerful anti-inflammatory substance known as allicin. Allicin reduces cytokines in the blood and inflammatory reactions of the body. It also contains sulfur compounds that inhibit the activities of enzymes that are destructive to cartilages, thus helping prevent arthritis.
2. Spinach
Potassium-rich spinach facilitates the discharge of wastes and toxins from the body, thereby promoting blood circulation and reducing inflammations. Spinach also contains the body) that strengthen the muscles.
lots of folic acid (necessary for cellular fragmentation) and iron (necessary for delivering oxygen throughout
3. Blue-backed fish
Blue-backed fish, such as mackerel, salmon, and trout, are rich in omega-3 fatty acids that are crucial to calcium absorption as well as bone strength and renewal. Omega-3 fatty acids are thus used to treat degenerative arthritis and osteoporosis. These compounds also inhibit the growth of cytokines that lead to inflammatory responses.
4. Legumes
Legumes contain a type of proteins known as isoflavones. These compounds delay damage to the bones and enhance bone density, while also reducing pain and swelling in the knees. Calcium in legumes protect the joints against wear and are easily absorbed into the body to prevent arthritis and osteoporosis.
5. Eggs
Also known as the perfect food, eggs are great for the health of the bones and joints. The calcium and vitamin D content in eggs strengthen the joints and tissues. Eggs also contain proteins and essential amino acids that harness the muscles and help strengthen the power of our lower body.
6. Broccoli
Broccoli is rich in not only calcium but also vitamin C that facilitates calcium absorption. Therefore, it is helpful in preventing osteoporosis and reducing knee pain. The antioxidants in broccoli also facilitate the discharge of inflammation-causing wastes from the body and enhance the immune system. With only 28 kilocalories per 100 grams, broccoli is also great for people trying to lose weight.