Wednesday, January 18, 2017
Cartilage is a flexible, connective tissue located in the ears, nose and joints. Athletes, active individuals and the elderly may experience pain from cartilage tears in their legs. Additionally, burns and serious tissue wounds can cause damage to your cartilage. Proper nutrition contributes to a healthy recovery of cartilage growth.
Lysine, an amino acid, aids in the absorption of calcium and the production of collagen, a protein responsible for the formation of cartilage, skin and tendons. According to the University of Maryland Medical Center, or UMMC, lysine deficiency can retard growth and cause fatigue. Additionally, individuals recovering from burns, severe scratches, scrapes and other tissue damage may need to consume more lysine to aid in the healing process. The recommended daily allowance of lysine is 12 mg per kilogram of body weight. Foods rich in lysine include legumes, red meat, cod, eggs, soybeans, cheese, brewer’s yeast and nuts.
Vitamin C also plays a role in producing collagen, healing connective tissues and maintaining blood vessel functioning. Additionally, vitamin C deficiency may decrease the rate of wound healing. The recommended daily allowance of vitamin C is 75 mg for women and 90 mg for men, according to UMMC. Rich food sources of vitamin C include peaches, tomatoes, mangos, pineapples, turnip greens, cabbage, strawberries and kiwi.
Vitamin A aids in maintaining healthy soft tissue and skeletal tissue. It also acts as an antioxidant preventing free radical damage to cells in connective tissues. The recommended daily allowance of vitamin A is 900 mcg for men and 700 mcg for women. Excellent dietary sources of vitamin A include eggs, cod, sardines, mackerel, salmon, tuna, cheese and milk.
Biotin, also known as vitamin H, helps break down proteins, fats and carbohydrates needed for bodily functions. Specifically, biotin aids in the growth of cartilage by metabolizing proteins. The recommended daily allowance of biotin is 30 mcg for adults. Dietary sources rich in biotin include whole-wheat bread, eggs, cauliflower, salmon, liver, cheese, raspberries and avocado.