You Jinglun, the teaching and adjunct attending physician of the Department of Orthopedics at the Affiliated Hospital of National Taiwan University School of Medicine, pointed out that to strengthen muscles and bones, it is the best choice to eat wisely from the daily diet. What foods are the best for the muscles and joints in daily life? Foods that have a protective effect on joints, muscles and bones can be classified into four categories, which are explained below.
Dr. You Jinglun explained that joint inflammation is like a muddy road. When a large vehicle (pressure) passes by, it will cause more damage and make the road structure more muddy. It can be said to be a vicious circle. Therefore, if you want to increase the durability of your joints, you have to reduce the chance of joint inflammation.
Inhibits inflammation, improves and reduces arthritis. In particular, fish oil is rich in Omega-3, and EPA and DHA in it have good anti-inflammatory effects. Through the effect on the prostaglandin system, it can effectively reduce the occurrence of arthritis and improve the symptoms of rheumatoid arthritis.
Omega-3 polyunsaturated fatty acids are mainly: alpha-linolenic acid (ALA) (common sources: flaxseed, walnuts, purslane), eicosapentaenoic acid (EPA), docosa Hexaenoic acid (DHA) (mainly sourced from fatty fish such as salmon, trout, mackerel, tuna, sardines, herring, saury).
Special attention should be paid to people with arthritis who have other chronic diseases, such as cardiovascular disease, cardiac catheterization, patients with thrombosis, or who are taking aspirin or other anticoagulants at the same time. When taking anticoagulant foods such as fish oil or ginkgo, be careful and discuss with your doctor.
If you want to avoid the risk of overdose, you can eat fish directly. It is better to eat fish 3 to 4 times a week, preferably small fish, and deep-sea fish are worried about heavy metal pollution, so it is better to eat fish no more than once a week.
In traditional medicine, sore muscles and bones mostly belong to "arthralgia", which can be improved by relaxing the muscles and promoting blood circulation, and these spicy ingredients have this function. Ginger has been shown to inhibit the synthesis of interleukins and prostaglandins in the body, reduce inflammation, and have few side effects. Onions, garlic, and peppers have similar effects, but eating too much may still cause gastrointestinal discomfort, and those with a hot constitution should not overdo it.
These kinds of foods contain flavonoids, which can inhibit arthritis reaction and have antioxidant effects, which can reduce free radicals and delay joint aging. In particular, citrus, such as oranges, grapefruits and other fruits, has the highest content of flavonoids and vitamin C in the "white silk". It is best to eat them together so as not to disappoint the good things.
Foods containing antioxidants can fight free radicals, protect articular cartilage and surrounding tissues such as tendons and ligaments, synovial sacs, and relieve joint pain and discomfort when arthritis occurs. Mainly include:
▶Such as papaya, pumpkin, mango.
▶In addition to its antioxidant effect, it is also an important coenzyme in the process of collagen synthesis in the human body. Foods rich in it include lemon, kiwi, grapefruit, orange, kale, green pepper, etc.
▶Such as cashews, peanuts, sunflower seeds, almonds.
▶It is an important anti-aging trace element, and selenium supplementation can improve the symptoms of degenerative arthritis. SeleniumThe best sources are shrimp, garlic, onions, and whole grains.
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▶, such as magnesium (dried mulberries, dried longan, cherries, bananas, dates), iron (red meat, lean meat, liver, peanuts, red beans, peas, red amaranth, sweet potatoes, etc.), zinc (wheat germ, etc.) , pumpkin seeds, pine nuts, sesame seeds, lean meat, pork liver, fish and shellfish such as clams, clams).
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▶: "Sulfur" is an important mineral element that constitutes the structure of the human body. It can help support the cartilage matrix, increase the strength of cells and connective tissue, and improve the lubrication of joints. Including skin, hair, nails, internal organs and articular cartilage, are rich in sulfide. In the daily diet, cruciferous species such as cabbage, cauliflower, kale, radish, garlic, and onion are rich in organic sulfur compounds and are good food choices.
◎ This article is excerpted from / "Rescue the hips, legs, knees, and ankles, and walk for a lifetime! "You Jinglun ◎ Image source/Provided by Dazhi Image/shutterstock
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