How to best nutritionally support ligament/tendon repair?
With a torn ligament in my thumb currently, supporting tissue repair through nutrition is very much on my mind.
A torn ligament needs time to repair, and alongside R.I.C.E. (rest, ice, compression, elevation) what else can we do to support the healing process?
Given the right environment, the body is great at healing itself, we just need to provide the right building blocks. Nutritional support can be in the form of both supplements and food as medicine, and these can include:
Collagen – a connective tissue protein, and the primary component of tendons and ligaments.
Vitamin A – important for cell division, collagen production, and tissue repair. Vitamin A increases the elasticity of collagen and the strength of tendons and ligaments.
Vitamin C – a powerful antioxidant and a cofactor the production of collagen, Vitamin C helps maintain, rebuild and repair the integrity of bones, skin, tendons and ligaments.
Omega-3 Fatty Acids – omega-3 is anti-inflammatory and can speed up the healing of ligament injuries by enhancing collagen production.
All of these nutrients can be taken either as a supplement as a higher dose, or through dietary intake. Food sources include:
Omega-3 fatty acids – Salmon, mackerel, sardines, flaxseeds, chia seeds, walnuts.
Vitamin A – Liver, carrots, sweet potato, kale, spinach, apricots, broccoli, squash
Collagen – Grass-fed beef bone broth, slow cooked meats, sardines, or a good quality collagen powder.
Vitamin C – Red capsicum, citrus fruits, kiwifruit, strawberries, red cabbage, guava.
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