Watching over the health, supporting the correct, harmonious work of all body, of course, it is worth taking care also of bones with joints. On them your organism keeps. And literally.
Useful substances and bones
Musculoskeletal function is assigned to bones and joints, they also preserve bodies against external injuries, participate in mineral exchange therefore enrichment with minerals and vitamins is simply vital for them.
Vitamin shortage provokes avitaminosis because of what the immunity goes down. Avitaminosis develops for the reason:
- small amount of vitamins which have to arrive with food;
- pregnancies, breastfeeding;
- advanced years;
- strong physical loadings;
- not assimilation in digestion;
- chronic diseases.
Important! Vitamins, as a rule, arrive with food. If for some reason it does not happen, it is possible to fill shortage vitamin medicines — tablets or injections.
But it is worth to remember also about importance of minerals for your body! Without sufficient receipt of minerals the organism will normally not function, and there will be certain troubles with health — depending on what elements are not enough.
What leads deficiency to
The deficiency of minerals and vitamins for bones, joints and cartilages bears nothing good, and at times even pours out in very serious problems, for example:
- malposture, the bent backbone;
- pricking and numbness of joints;
- joint pains, spasms;
- fragility or softening of bones;
- change of height of vertebral disks;
- osteoporosis;
- arthritis;
- rheumatism;
- growth inhibition;
- rickets.
And it is not all list. It is much more diseases provoked by deficiency of useful substances.
Vitamins and minerals for healthy joints
If you are tormented by diseases of bones and joints, pay attention to healthy saturated food, observing the mode. Do not forget about prevention. It is better to think of strengthening of bones in advance. Especially, it is not difficult at all.
Vitamins
The bone tissue needs vitamin A. Spinach, all red and yellow vegetables, apricots, butter, milk, yolks of eggs, a liver, cod-liver oil is saturated with it. The adult has to consume this vitamin 1 mg a day.
Vitamins E and Page are important for joints. Parsley, sweet pepper, blackcurrant, a kiwi, a citrus (in day 70 mg are necessary to the adult) are saturated with vitamin C. Vitamin E (standard daily rate — 15 mg) — practically all vegetable oils, broccoli, nuts, avocado, milk, a liver.
Cartilages and connecting fabric need vitamins B and D, they reduce articulate pain, make anti-inflammatory impact. You will find vitamin D (norm in knocks — 0.01 mg) in fish, cod-liver oil, fermented milk products. Vitamin B (2-5 mg are necessary) — in nuts, lentil, bread, a milk, chicken, a liver, seafood.
It is important! In spite of the fact that vitamin D stops destruction of cartilages, it will not be able to become a miracle lifesaver. It should be accepted together with minerals!
The vitamin K (norm — 120 mg) which is contained in a basilica, lettuce leaves, a thyme, cabbage, prunes is extremely important for bones.
Minerals
Calcium — is important for joints, supports formation of teeth, bones. Is in a milk, soy, pumpkin sunflower seeds, a dried fig, bananas, oranges, a salmon, broccoli, cabbage, seaweed, haricot, olive oil, instant porridge. The adult needs 800-1200 mg a day.
Interferes with digestion of calcium from food alcohol intake, it is more than 2-3 cups of coffee in day, smoking, excess of salt, carbonated drinks, sugar, iron medicines.
Sulfur is available in the amino acids necessary to connecting fabric, participates in growth of a cartilage, gives elasticity to bones. With sulfur meat (pork and beef), sea fish, eggs, ice cream, milk, hard cheese are saturated. Standard daily rate — 1 mg.
All know that selenium — the most powerful antioxidant, he struggles with viruses and interferes with their distribution on an organism. It is possible to saturate a body with selenium thanks to meat, seafood, cereals, grain, nuts, a milk, to garlic. Norm — 0.15 mg.
Magnesium, copper, manganese, zinc and pine forest — osteotropny minerals, participate in synthesis of collagen and form full-fledged bone substance, sheaves, connecting fabrics, integuments. Magnesium is in peanut, egg, corn, bananas, a herring, cow's milk, white loaf (in day it 300-400 mg are necessary). There is a lot of zinc in yeast, sesame, peanut, pine nuts (norm — 10-15 mg).
It is a lot of copper in a liver, shrimps, pasta, peas, haricot, buckwheat, rice, porridge, nuts (norm — 2-3 mg). Manganese contains in cereals, buckwheat, rice, bean, nuts, greens, berries (norm — 2 mg). Bohr is in grapes, apples, pears, carrot, beet, tomatoes, prunes, dates, nuts, bean, honey (norm — about 1 mg).
Phosphorus is responsible for growth of a bone tissue, formation and maintenance in proper condition of teeth. There is a lot of phosphorus in grains, bean, cheese, peanut butter, broccoli, oysters, garlic. Its standard daily rate for the adult — 1000-1500 mg.
Additional substances
Chondroitin sulfate — a cartilage component, suppresses the enzymes destroying it. Has anti-inflammatory properties. Stimulates accumulation of articulate liquid. Substance is in skin, sinews, cartilages of animal origin, fish. Norm in day for the adult — 1200-1400 mg.
Glycosamine — construction material for education sulfate chondroitin. Is in beef, chicken, hard cheese. Norm — 1200-1500 mg.
Collagen — special fibrillar protein, a basis of different connecting fabrics. Is present at meat, fish, a sea cabbage. Norm — 5-10 g.
Omega-3 — fatty acids, are good for joints with inflammatory process. Most of all in fish, seafood. Norm — 2-2.5 g.
Omega-6 — fatty acids, improve a condition of joints, accelerate an exit of hazardous substances, stimulate exchange processes. Is in vegetable fats and many vegetables, fried meat, mayonnaise. Norm — 6-8 g.
Whether you know? The adult has 206 bones, the child has their about 300. Explain it with the fact that when the person matures, some of his bones grow together in larger. However, there are physicians, sure that the exact number of bones is unknown.
Popular medicines for freedom of movement
Presently there is a set of various medicines improving work of skeletal system.
Importance of consultation at the doctor
Choosing medicine for itself, one advertizing on TV or councils from the Internet as self-treatment usually does not lead to anything good suffices not. And bones and joints — business serious. Do not forget about it! Therefore first of all surely see a doctor, he will listen to you, will examine and only on the basis of it will make the conclusion and will register the medicine suitable you.
For ordinary people
Names of vitamins for strengthening of bones and joints:
- Artrivit;
- Ortomol Artro plus;
- Ultra collagen;
- Антиоксикапс.
Vitamin complexes:
- Kaltsemin;
- Kaltsemin advans;
- Komplivit D3 calcium;
- Doppel herz Aktiv with a glycosamine.
At arthrosis and arthritis:
- Dekamevit;
- Duovit;
- Антиоксикапс;
- Pentovit;
- Ortomol Artro plus.
For athletes
Vitamins and minerals for joints and teams of athletes:
- Glucosamine Chondroitin MSM;
- Collaregen;
- Kolagen Activ Plus;
- Scitec Shark Cartilage;
- Glucosamine 500;
- OLIMP Glucosamine FLEX;
- Mega Glucosamine;
- Animal Flex;
- Collagen Liquid;
- Glucosamine 1000.
How to maintain health of joints, ligaments and bones
How to strengthen bones, joints and ligaments, supporting them in good shape:
- You hold a bearing in order to avoid the unnecessary tension of bones and joints.
- Do not put on close clothes, footwear, you keep a body in the warm.
- Eat healthy food.
- Play sports.
- Be careful not to be injured.
- Prevent diseases of bones and joints.
Whether you know? In spite of the fact that femurs hollow, they are considered as the strongest.
If you want to have healthy bones and joints, you remember their saturation by vitamins and minerals which are in many products. Do exercises. If you feel pain or discomfort, surely go to the doctor. And medicines for bones, joints and ligaments in drugstore can be bought today absolutely without problems.