4 Foods to Strengthen Tendons and Ligaments

Tendons are thick bundles of collagenous structures which connect muscle to bone and allow normal and smooth movement of the joint. Similarly, the ligaments are collagenous structures which connect bone to bone and also play a vital role in smooth movement of a joint. Both tendons and ligaments require collagen, Elastin, and proteoglycans along with minerals like copper, manganese, and calcium in abundance to keep them strong and functioning. Thus, it is imperative to incorporate a diet which has the above mentioned minerals and have the ability to make collagen in the body so as to make the tendons and ligaments strong. This article gives a brief overview of some of the foods that can be taken to strengthen tendons and ligaments.

Some of the foods that are required to strengthen tendons and ligaments are:

Vitamin C & Manganese: Collagen is a must for a healthy and strong tendons and ligaments. For the body to make collagen an individual should have a good intake of vitamin C along with plenty of manganese. Some of the foods that are rich in vitamin C are Bell peppers, guava, turnip greens, kiwi, broccoli, oranges, and grapefruit.

Some of the foods rich in manganese are clams, hazelnuts, walnuts, pumpkin seeds, flaxseeds, tofu, spinach, and pineapple. If the above foods are incorporated in the diet then it will result in adequate production of collagen which is absolutely essential for a strong tendons and ligaments.

Vitamin B6 & B12: Along with Vitamin C and manganese, vitamins B6 and B12 are also essential for strong tendons and ligaments. These vitamins support nerve function and facilitate production of amino acids. Amino acids are the essential nutrient required for making protein required to make tendons and ligaments and hence foods rich in vitamin B6 and B12 are essential for making tendons and ligaments strong.

Some of the foods rich in vitamin B6 are chicken, turkey, potatoes, sunflower seeds, spinach, and bananas. Some of the foods rich in vitamin B12 are trout, salmon, beef, eggs, and fortified soy milk. Incorporating these into the diet will play a vital role in keeping tendons and ligaments strong.

Magnesium: This is a mineral which facilitates muscle relaxation and protein synthesis which is quite essential for not only strong bones, but also strong tendons and ligaments. Some of the foods rich in magnesium are spinach, almonds, peanuts, cashews, and avocado.

Zinc: This is yet another mineral that is quite essential for strengthening the tendons and ligaments as this also facilitates protein synthesis essential for collagen production and keeping the tendons and ligaments strong. Some of the foods rich in zinc are beef, lobster, baked beans, chicken, and cashews.

In conclusion, having a strong tendons and ligaments is essential for adequate and smooth functioning of a joint. Strong tendons and ligaments also tend to keep the joints strong and prevent from any injuries.

For the tendons and ligaments to be strong, the body needs to be refurbished with minerals and vitamins which not only aid in protein synthesis, but also facilitate production of collagen which is essential for tendons and ligaments. The foods mentioned above if incorporated in the diet will go a long way in making strong tendons and ligaments.