Cartilage is a solid but elastic tissue that is made up of extracellular matrix and cells known as chondrocytes. Due to these characteristics, the cartilaginous tissue has the function of joining the bones and giving them mobility since it is found covering the ends of the joints in areas such as the knees. However, some factors such as aging, injuries or obesity can progressively deteriorate this fibrous tissue, which consequently causes the bones of the knee to rub together, causing symptoms such as pain, redness and inflammation in the joints.
Lysine, essential amino acid to strengthen knee cartilage
As we have announced, one of the ways to regenerate knee cartilage naturally is by increasing the intake of some nutrients, including lysine.
Lysine is an essential amino acid that is part of the proteins that our body cannot produce on its own, so we need to take it through certain foods. It is important to include this nutrient in the event that we have damaged or deteriorated knee cartilage as it has regenerative properties that help us produce collagen and favors the absorption of calcium. Thanks to these benefits, lysine reduces fatigue and improves the firmness of cartilage tissue.
To regenerate knee cartilage, the recommended daily intake of lysine is 12 mg per kilogram. Here is a list of the foods richest in lysine :
- Red meat like beef
- Beer yeast
Vitamin C to regenerate knee cartilage naturally
Another essential nutrient both to strengthen cartilage tissue and to improve the health of our bone system is vitamin C.
Vitamin C is a nutrient with great antioxidant power that improves our body's defenses and promotes collagen production . Thanks to this, it improves both blood circulation and the activity of blood vessels, which accelerates the healing process of injuries and also accelerates the regeneration of fibrous cartilage tissue .
To regenerate knee cartilage naturally with vitamin C, it will be necessary to consume at least 75 mg per day in the case of women and 90 mg in the case of men. You can find this nutrient in the following foods:
Check here a more complete list of Foods rich in vitamin C.
Vitamin D, essential to improve knee cartilage
Vitamin D is also part of the essential nutrients to keep both bones and joints in a healthy state. Along with some minerals such as calcium, magnesium and phosphorus, this vitamin is necessary for the proper formation of our bones and, in addition, it also has properties that increase bone mineralization, that is, it strengthens bone tissue.
In addition to the above benefits, vitamin D helps prevent cartilage from losing fibrous tissue , as it improves joint mobility and promotes recovery from some injuries, relieving symptoms such as muscle pain and knee pain .
This nutrient is also known as the sun vitamin, since our body can obtain it with just 15-20 minutes a day sunbathing. However, it is important that you avoid the hours when the sun's rays are too aggressive with the skin and could cause burns.
In the event that you cannot sunbathe daily, vitamin D can also be obtained through food supplements (provided they have been prescribed by a doctor), or through the following foods that help produce more vitamin D from natural form:
- Whole grain breads and cereals
Collagen, essential protein for knee cartilage
If you are wondering how to regenerate knee cartilage naturally, you should know that collagen is vital for this purpose.
Collagen is a protein that is part of different parts of our body such as tendons, cartilage, bones and muscles, among others. Due to the fact that the fibers of this molecule are made up of rigid rods, collagen has the main function of giving more strength to the tissues that form the parts mentioned above. For this reason, in the event that the knee cartilage is damaged, it will be essential to provide more collagen to our body, since it has regenerating properties that will help both to rebuild the damaged tissue and to strengthen it to slow down natural knee wear. .
To regenerate knee cartilage naturally , you will need to consume 10 grams of collagen daily, which you can find in the following foods:
- Gelatin (food, sheets, dietary and/or with isinglass)
- Pig trotters or feet
- Meat broth
- Fish broth with bones