A ligament is a strong, fibrous band of connective tissue that helps connect and hold bones, joints and organs in place. Ligaments allow for movement and flexibility. Tendons are the fibrous bands that connect your muscles to your bones. They enable us to move our limbs and also aid in preventing muscle injuries by absorbing some of the impact your muscles experience when you run, jump or perform other movements. Your diet impacts the health of your ligaments and tendons. Getting enough of several key nutrients help keep these tissues healthy and functional. A well balanced diet provides enough vitamins and minerals to keep your ligaments and tendons healthy. Below are the nutrients for healthy ligaments and tendons.
Vitamin C
Vitamin C is a water soluble nutrient that helps to build collagen in our bodies. Collagen serves as the structural support for your joints, binding them together and providing them with a sturdy framework. It helps build and repair connective tissue, such as ligaments and tendons. Vitamin C is also an antioxidant that reduces the effects of aging and oxidative damage by reducing inflammation. Citrus fruits like oranges and lemons are the most common and rich source of Vitamin C. Many foods, such as leafy green vegetables like spinach, also have an abundance of Vitamin C.
Vitamin A
Vitamin A is a fat soluble vitamin that is vital for human health. Also known as retinol or retinoic acid, it is needed for healthy night vision, skin and bones. It also serves a crucial role in collagen renewal, regulating cell growth and promoting a healthy immune system. This vitamin stimulates collagen synthesis, allowing tendons and ligaments to remain strong. Dairy products, eggs and fortified foods such as cereals are the primary dietary sources of Vitamin A.
Zinc
Zinc is one of the most abundant trace minerals in the body and is present in every tissue. This make zinc one of the important nutrients for healthy ligaments and tendons. Your body needs it the most to heal and repair. It primarily aids in the healing of torn ligaments by promoting the metabolism of proteins required by your body to rebuild the injured area. Chicken, lentils, kidney beans, fortified cereals, whole grains, nuts and eggs are all high in zinc.
Vitamin D
Vitamin D is essential for both bone formation and bone health. It is a fat soluble vitamin and popularly known as the sunshine vitamin due to its ability to produce when exposed to sunlight. It also controls calcium and phosphorus levels. Getting enough Vitamin D is crucial, especially if you are physically active or have a history of injuries. Vitamin D improves tendon to bone repair by strengthening skeletal muscles and increasing bone mineral density. Fortified cereals, milk and butter, mushrooms, cheese and eggs are all high in Vitamin D.
Copper
Copper is also one of the important nutrients for healthy ligaments and tendons. This is because in humans, copper develops firm skin, bones and other connective tissues such as cartilage and ligaments. The enzymes in copper are essential as they form strong bonds known as cross-links within collagen and elastin. This results in supporting and strengthening connective tissues. Get your copper intake through whole grains, beans, nuts, potatoes and dark leafy greens.
Protein
Protein is the main component of tendons and ligaments. It serves as the foundation for all new collagen and elastin needed for ligaments and tendon to stay strong. Protein can help heal injuries faster and more effectively. Protein rich foods include lean poultry, eggs, beans, lentils and dairy products.