The knee is probably one of the most complex bones in the body. It is the largest joint and has a high probability of getting injured due to strenuous activities or improper movement. The complex anatomy of the knees allows them to move freely. It also connects the lower end of the thigh to the upper portion of the tibia or shin. People complain of knee pain due to several reasons. These include lifting too much weight in the gym, maintaining an improper stance during sports activities and being overweight. Having too much weight can cause stress on your knees. Every pound on your body is three pounds of force on your knees. Considering this fact, here are a few nutritional tips to maintain healthy knees.
It is important that you shed those extra pounds. Limit your alcohol intake. Excessive alcohol intake can lead to the accumulation of fat and extra weight in your body.
As you decrease your alcohol consumption, you should also alter your eating habits. Replace sodas, sweets and junk foods with fruit juices, fruits and vegetables. The fibers in the fruits and vegetables promote an easier disposal of waste in the body. It allows you to shed fat which is the main culprit behind that excess weight and certain diseases. Releasing weight is the number one recommended method by physicians for people who suffer from painful knees.
While getting rid of your excess weight, you should also develop a nutritional plan. This will allow you to maintain the appropriate weight as you adapt to your new lifestyle.
Out of the many vitamins for knees joints that you could find one of the most useful and abundant knee vitamins around is vitamin C or the ascorbic acid. Australian researchers conducted a study among people who reported having no knee pain. They found that the majority of their diets consisted of vitamin C. The subjects were examined during a ten year period. The ones who took considerable amounts of vitamin C were less likely to develop degenerative bone disorders. Such disorders can lead to the development of osteoarthritis in your knees. As the study suggests, you can also get your daily dose of vitamin C from foods such as kiwis, bell peppers, tomatoes, citrus fruits and pineapples.
Some other great knee vitamins that you can add to your diet would be vitamins D and E Vitamin D can be found in fish, milk, eggs, margarine, fortified cereals, butter and cream. On the other hand, sources of vitamin E include green leafy vegetables, wheat germ, corn and nuts. Vitamin D helps with the absorption of calcium and is essential for bone growth and repair, while vitamin E develops red blood cells and protects body tissue from being damaged by free radicals. It is also essential for you to avoid red meat and poultry as they contain high levels of fat which can cause inflammation around the knee joints.
Of course, a healthy diet must be matched with proper exercise. Lifting weights is helpful, but you don’t have to work out like Arnold Schwarzenegger. You can lift weights three times per week.