Nutrients and vitamins that could relieve joint pain

Pain intense in the hands, neck, area lumbar, knees or hips It may be due to osteoarthritis, which is a very common ailment generated by the natural wear and tear of the joints.

As part of treatment to slow the progression of this condition e ease the discomfortDr. Isabel Sañudo, head of Physical Medicine and Rehabilitation at the Hospital Clínic de Barcelona, ​​​​​​recommends on the Cuidate Plus site to include in the diet some beneficial foods.

The first caveat, explains the same note, is that it is not a specific nutrient or product. Instead the suggestion is to implement a complete diet that helps maintain and strengthen bone and joint tissue.

Furthermore, it should not be overlooked that food will be part of a complete treatment indicated by the doctor.

What foods relieve osteoarthritis

One of the main points is that there are Nutrients that promote good bone condition and cartilage protection.

What are these options? Dr. Sañudo provides the following points:

As for the vitaminsthe c. Stimulates the production of collagen. The d. participates in the synthesis of proteoglycans, a protein present in cartilage. The And improves the protection of the cartilaginous matrix.

The minerals They also do their job. Several theories show that the selenium, zinc, copper and magnesium They may be involved in the collagen processing processes and in the reduction of cartilage inflammation.

The calcium and phosphorus they complete the development and maintenance of bones.

For his part, him magnesium It is part of cell membranes and bone structure. Meanwhile him silicon participates in the synthesis of elastin and collagen, which optimize the fixation of calcium and magnesium in the bones.

Even the sulfur forms tendons, cartilages and ligaments.

What foods to consume?

Following the above principles, a balanced diet must have:

– Nuts and seeds

Among these walnuts, almonds, hazelnuts and pistachios. They provide fiber, unsaturated fats and vegetable proteins.

– Dried fruit

​ Prunes, figs and dates contain high amounts of substances that help increase bone formation.

– Legumes

They contain vegetable proteins, amino acids, minerals and B vitamins.

– Whole grains

Such as wheat, brown rice, oats, millet and quinoa, rich in magnesium.

– Green leafy vegetables

They concentrate a good amount of magnesium.

– Lean meats

Fish, poultry, and low-fat red meat are high in sulfur.

. Olive oil

It has a high content of antioxidants, flattering for the tissues.

To best preserve nutrients, the ideal is to consume raw or steamed vegetables and baked meats. “That way the integrity of the nutrients is better maintained.”

Foods that should be reduced

On the contrary, it is better to reduce the consumption of potatoes, peppers, eggplants and tomatoes. The reason is that they promote inflammation.

We also need to avoid synthetic, pre-cooked and ultra-processed foods in excess.