Cartilage
is a smooth, elastic substance that forms a protective layer at the ends of all bones, protecting our joints from damage and helping them move smoothly. Despite the fact that cartilage performs an important function in the body, blood flow to it is limited, while muscles, nerves and bones are supplied with plenty of blood, which is why injured cartilage takes longer to heal than muscles or bones.
Among sports medicine specialists, there is a point of view that certain foods promote the growth and restoration of cartilage tissue.
High Sulfur Products
Sulfur-rich foods provide the raw materials our joints need to build and repair cartilage, including cruciferous vegetables such as broccoli and various types of cabbage. Sulfur is an important component in cartilage that retains moisture, thereby helping joints retain sufficient fluid for best functioning. We recommend eating foods rich in sulfur for those who need to support or restore cartilage function. Garlic, onions and eggs also contain sulfur, which is beneficial for cartilage.
Amino acid methionine
An essential amino acid needed for the production of cartilage, methionine is converted in the human liver into a molecule called S-adenosylmethionine. Scientists have found that supplementation with S-adenosylmethionine through dietary supplements reduces joint pain and stiffness and stimulates cartilage repair. Eat foods containing sufficient amounts of this amino acid to ensure your joints are protected by including eggs, beans, meat, fish, garlic and onions in your diet.
Glucosamine
Our body produces glucosamine from glucose and the amino acid glutamine. It is glucosamine that prevents cartilage injury. Scientists have observed the benefits of glucosamine for competitive cyclists when eating at least 3 grams of glucosamine per day, while the benefit was completely absent when taking a dose of 1,5 g. Protein-rich foods – meat, fish, poultry, dairy foods and beans are a good source of glutamine.
Manganese
Manganese is a mineral that our bodies use to produce collagen and can increase antioxidant levels in the body. Manganese is especially useful for the body of women, and specifically for the restoration of cartilage, since a large amount of manganese is found in the hip joints of women, and no such pattern was found in men. Excellent sources of manganese include nuts, seeds, whole grains and legumes. A half serving of brown rice supplies a woman’s body with 60% of the recommended amount of manganese.