Vitamins and supplements are important for very good health. One of the most common problem areas for vitamin deficiency is the knee joint. As we age, our bodies become less efficient at absorbing vitamins and minerals from food, which can lead to deficiencies in nutrients needed to maintain healthy joints.
Taking a supplement that includes vitamins C and D along with calcium, magnesium and boron will help provide your body with the nutrients it needs to keep your knees functioning properly.
Vitamin C
Many people are concerned about developing osteoarthritis as they age. This puts a lot of pressure on them to find ways to protect themselves against this condition. One solution many people have found is vitamin C supplementation. This vitamin has been used successfully in the treatment of arthritis for years, and there is evidence that it may help reduce pain and inflammation associated with the disease.
Vitamin C is essential for preventing and reducing joint pain. Vitamin C works especially well when paired with other nutrients, including B vitamins, omega-3 fatty acids, magnesium and zinc. Take 1000 milligrams of vitamin C daily; eat foods that are rich in vitamin C, such as citrus fruits and leafy greens.
A diet rich in fruits and vegetables, especially those that are brightly colored like peppers, is good for your overall health. Vitamin C is found in many of these foods, including red peppers. According to a report published in the "Journal of Food Science," vitamin C helps prevent oxidative stress from free radicals by preventing them from damaging cells, tissues and organs. Eating foods high in vitamin C can help you avoid knee joint degeneration as you age by reducing damage caused by free radicals.
During the aging process, our body's ability to synthesize vitamin C becomes impaired. Consequently, many people need dietary supplementation with this vitamin. The recommended daily allowance (RDA) for an adult is 75-90 mg/day of vitamin C. However, it is suggested that a person who exercises regularly or has a physically active job should consume about 200 mg/day for optimum health benefits; 400 mg/day may be needed in those recovering from surgery or illness and during winter months when infections are more common. If you have knee joint pain or other symptoms related to degenerative arthritis, you may benefit from greater than RDA amounts of Vitamin C.
Zinc
To maintain healthy joints and prevent arthritic conditions, try consuming more zinc. Your body needs this mineral to build collagen in your tendons, ligaments, cartilage and bones. It also plays a role in the growth of new bone cells. Consuming enough zinc can help you avoid osteoporosis by preserving bone density even as you age.
Zinc helps the body create enzymes that protect against infection. The mineral also is important for making collagen, which maintains healthy skin and muscles. It has been used to help treat joint injuries and trauma as well as other conditions such as acne, dandruff, psoriasis and athlete's foot. A zinc deficiency can cause hair loss or slow hair growth; a zinc overload can interfere with iron absorption in your body, leading to anemia.
Vitamin D
Vitamin D is one of the essential vitamins for good health, because it can have a positive effect on your bones and joints. Vitamin D is needed to maintain healthy bone density, which helps prevent osteoporosis and hip fractures as you age. In addition, vitamin D has been found to reduce inflammation in the body. Inflammation plays an important role in many diseases like rheumatoid arthritis (RA), which causes painful swelling and stiffness in the joints. So how can you get enough vitamin D? You can get most of your daily recommended amount by exposing yourself to sunlight every day for 10 a half minutes or longer.
Earlier, we learned that vitamin D is important for building healthy bones in children. It also helps prevent bone loss in adults and keep them strong as they age. While your knees are not protected by bone, they do have cartilage that absorbs shock when you move around. A study published in the American Journal of Clinical Nutrition suggests a possible link between low levels of vitamin D and cartilage loss leading to knee osteoarthritis. So, if dry skin causes you to worry about the health of your knees, eat some fish and talk to your doctor or pharmacist about supplements containing vitamin D.
Vitamin E
Vitamin E is an important fat-soluble vitamin. That means it dissolves in fats, so it can be stored in the body for long periods of time and then released as needed. This vitamin helps your cells fight free radicals that come from pollution, smoking and other sources. Free radicals damage cells, which over time can cause cancer or heart disease. Vitamin E also improves blood flow through your veins and arteries. It may help prevent blood clots by keeping platelets and white blood cells from sticking together to form clots.
Vitamin E is a powerful antioxidant and an important nutrient for joint health. It promotes flexibility, reduces inflammation, and may reduce pain and stiffness. Some studies have shown that people who take vitamin E supplements may have less knee pain than those who do not. Vitamin E can be found in many foods including nuts, seeds, whole grains, avocados, spinach, eggs and fish.
Iron
The role of iron in the human body is well-known. It is a mineral that forms part of hemoglobin, which carries oxygen in red blood cells and muscles. Although it may seem unimportant to take an iron supplement if you are not anemic, there are many benefits to this element when you consider your health as a whole. These include increased energy levels and protection against infections. Taking an iron supplement can also help with injuries such as sprains or strains sustained by knee joints through sports activities or everyday wear-and-tear during physical activities like walking or running down stairs for example.
But be careful not to overdose. Iron is toxic in large doses so don’t exceed the recommended amount of iron in your diet and look for natural sources of this mineral such as spinach, beans and lentils.
Summary
There are some steps that will help you with Vitamins like
•wear form-fitting compression garments to help the joints.
•Exercise regularly to boost mobility and flexibility.
•Avoid smoking cigarettes or using tobacco products.
•Regular physical therapy treatments can also help ease joint pain.
By.Dr.Fatma ragab
Read more:Nutrition for knee joint
Read more:Nutrition for knee joint
Read more:Nutrition for knee joint
Read more:Nutrition for knee joint
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