What foods contain glucosamine and chondroitin and how are they absorbed?

Author of the article: Marina Dmitrievna

2020.04.27

112

Treatment-Physiotherapy

Chondroitin is a polymeric glycosaminoglycan. Glucosamine is a constituent of chondroitin. Both substances play an extremely important role in the formation of cartilage. The need to consume chondroitin in large quantities arises in various degenerative joint diseases. To speed up the restoration of cartilage, you need to know which foods contain more glucosamine and chondroitin. Then include them in your diet.

There are a huge number of joints in the human body

Cartilage diseases

Damage to the cartilage tissue of joints is called arthrosis. The destruction of tissue at the initial stage leads to discomfort. At later stages, the function of the joint is completely disrupted, which leads to loss of performance. Osteoarthritis can affect almost any joint. To treat the disease, it is necessary to use an integrated approach consisting of medications, physiotherapy and therapeutic exercises.

Chondroitin sulfate allows you to speed up tissue restoration, so during therapy it is necessary to adjust your diet by adding more products containing this component.

What are chondroitin and glucosamine for?

These components are involved in the formation of cartilage tissue. They can be synthesized by the body and also ingested from food and special supplements. Among the functions of substances are:

• maintaining the normal condition of cartilage;
• countering the occurrence of inflammation in joint cells;
• regulation of the amount of synovial fluid.

Doctors prescribe increased consumption of chondroitin-containing products after eliminating the inflammatory process in arthrosis. Dietary supplements may also be prescribed additionally.

Important! The need to adjust the diet is determined by the doctor, taking into account the individual characteristics of the person and the results of examinations.

Glucosamine - what is it?

Glucosamine sulfate is a substance that is independently produced by cartilage and is part of the synovium. With its increased consumption from foods, it is possible to restore metabolic processes in joint tissues and increase the permeability of the joint capsule. The substance is almost always used in combination with chondroitin.

Chondroitin - what is it?

Chondroitin is formed in cells from glucosamine. It is part of many connective tissues, giving them strength and structure. If you start consuming foods containing this substance, you will be able to speed up the regeneration of the joint. Chondroitin promotes the formation of substances from which the joint is built, improves the viscosity of synovial fluid, and blocks processes that negatively affect the joint membrane.

Healthy foods for joints. What foods contain glucosamine?

Glucosamine is often found in food, but it is easily destroyed under the influence of various factors even before it enters our body.
The reason is the instability of glucosamine and chondroitin - destruction occurs during cooking, frying or stewing. It is mainly present in food in the form of polymers - proteoglycans, collagen, proteins and other components. Once you find out which foods contain glucosamine, do not rush to eat them - first check to see if you are allergic to them. Better yet, consult your doctor!

Healthy foods containing glucosamine

What do doctors focus on?

• Poultry and beef. Due to the fact that most of the glucosamine in food is destroyed, it is recommended to simmer the meat broth over low heat without overcooking it.
• Pig ears, beef tails, chicken feet. You can make jellied meat from these ingredients. However, such a dish contains not only benefits, but also harm - excess cholesterol in the composition can accumulate on the walls of blood vessels.
• Cheeses in their pure form without heat treatment.
• Sea and river fish. Especially salmon and salmon. Patients who have been diagnosed with stage 1 arthrosis are advised to use glucosamine in foods - prepare fish aspic with the addition of gelatin at least once a week!
• Seafood. Mussels, shrimp.
• Marmalade and pastille. Carefully! People with diabetes are better off abstaining.
• Eggs (soft-boiled, not overcooked).
• Wheat sprouts, mushrooms, nuts, broccoli, seaweed. They contain a high concentration of collagen-like compounds.

Be careful! Even regular consumption of products containing glucosamine does not guarantee the health of cartilage under heavy household and professional stress on the joints, metabolic disorders, and age-related changes.

There are many products containing glucosamine.

Benefits and harms

With increased consumption from other foods or supplements, the following beneficial effects can be obtained:

• speed up the treatment of arthrosis;
• prevent destruction of tendons and joints;
• eliminate crunching noise when moving;
• suppress lipid synthesis.

Anatomy of joint pathologies
During the period of indolent inflammatory joint diseases, these components need to be consumed in increased dosage.

When consumed from ordinary foods, there is no harm to the body. When using chondroprotectors in extremely high dosages, side effects associated with disruption of the gastrointestinal tract may occur.

Properties of glucosamine

Glucosamine is quite effective in suppressing inflammation in the joint. In combination with a local anti-inflammatory agent, it is possible to quickly get rid of the unpleasant manifestations of the disease. After this, the recovery process starts. If a person does not overload himself, then recovery will take place without any problems.

Properties of chondroitin

Chondroitin prevents degenerative changes from occurring and also improves metabolic processes in tissues, which can significantly speed up the restored processes. Its amount in the body directly affects the functioning of individual joints. At a young age, problems with the production of the substance do not arise. The elderly need to increase its consumption from outside.

Indications for use

Glucosamine has proven effective and indispensable in the treatment of many joint diseases. It is actively used for osteochondrosis, arthrosis, arthritis and other diseases. You just need to remember that the effects of glucosamine, as well as chondroitin sulfate, develop gradually. Therefore, the main indications for use are various manifestations of osteoarthritis:

• Pain
• Stiffness
• Crunching (characteristic sound when bending limbs)
• Swelling in the joint area
• Bone outgrowths (in case of advanced osteoarthritis)

How are they absorbed?

When consuming products or supplements high in chondroitin sulfate, absorption occurs in the gastrointestinal tract. Bioavailability depends on the form of use of the substances. Dietary supplements are usually absorbed better, but with a balanced diet it is also possible to provide the body with a sufficient amount of necessary components.

Your doctor will help you create the right diet

When treating joint diseases, you must follow all doctor's prescriptions. First, you will definitely need to eliminate the inflammation. Throughout the treatment, the load should be reduced. The necessary foods can be included in the diet from the first day of treatment.

Cheeses and dairy products

Hard cheese is an excellent source of glucosamine. Dairy products contain the necessary components in small quantities, but their consumption can also be increased. It is recommended to consume cottage cheese daily, as it contains a large amount of calcium, which also has a positive effect on joint restoration.

Hard cheeses of any variety can serve as a source of glucosamine.

Important! Cheese is usually consumed during breakfast and small snacks. When consuming it, it is necessary to monitor the total caloric content of the diet, not exceeding the daily norm.

How does glucosamine work in the body?

Active glucosamine from the intestines enters the blood vessels and then into the cartilage. Its main task is to maintain chondrocyte function. Chondrocytes are special cells that work like mini factories. They produce building material for cartilage: collagen, hyaluronic acid, chondroitin sulfate and other important substances.

Therefore, adding glucosamine to the diet helps activate our internal “building factories” that restore cartilage joints, thereby relieving us of joint pain.

Essential microelements

The following microelements should be supplied to the body along with chondroitin sulfate:

• vitamin A and E;
• calcium;
• vitamin D3 and phosphorus;
• collagen.

You can get these microelements from both food and supplements. The combination of calcium and vitamin D3 improves the absorption of the former. If there is a low level of vitamins in the body, then it is necessary to take a preventive multicomponent complex that will help eliminate the deficiency.

A balanced diet is the key to successful treatment of joint diseases

It is advisable to eat small meals at least 4-5 times a day, reducing portions. By normalizing the functioning of the gastrointestinal tract, it is possible to improve the absorption of beneficial microelements. This, in turn, has the most positive effect on the speed of recovery after arthrosis.

Top 10 products for joints. What should be included in the menu for arthrosis?

The menu of patients with arthrosis necessarily includes a variety of meat, fish and dairy products, eggs, fresh fruits and vegetables, and whole grain cereals. Priority is given to dishes low in fast carbohydrates and high in fiber.

A diet rich in plant foods for arthrosis solves three problems at once:

• saturating the body with vitamins and minerals that promote the absorption and synthesis of collagen;
• normalization of metabolism;
• prolonging the feeling of fullness and reducing body weight.

But animal protein is also vital! A vegetarian diet for arthrosis of the joints is detrimental - the regeneration of cartilage tissue critically slows down, and with protein deficiency, degenerative processes in the joint occur several times faster.

You can often come across the statement that fatty foods are harmful for arthrosis. But don't be fooled: foods high in unsaturated fatty acids are not only allowed, but also desirable. These include fish (preferably sea, in particular from the northern seas), seafood and algae, nuts, flaxseed, sesame, and avocado. But it is better to limit trans fats, cooking oil and other “unhealthy” fatty additives in the diet. To do this, you will have to eat less mayonnaise, chocolate and sausages.

Proper nutrition for arthrosis implies a balanced diet.

Based on the above, it is worth highlighting 6 “pillars” of the diet for arthrosis:

1. Collagen (its deficiency leads to premature aging of the joint).
2. Protein (building material for joints).
3. Macro- and microelements (required - calcium, magnesium, potassium, selenium, sulfur).
4. Vitamins (especially group B, as well as A, C, E).
5. Polyunsaturated fatty acids (for the elasticity and strength of cartilage).
6. Chondroitin and glucosamine sulfates (protect the joint from destruction and activate cartilage restoration).

Please note that not only products are important, but also the number of meals and serving size. For arthrosis, nutritionists recommend eating 3-6 times a day, if possible, at equal intervals of 2.5-3 hours. If you need to get rid of extra pounds for health purposes, divide your daily food intake into 5-6 meals of 100-150 g each. Give preference to lean meat and dairy products as the main sources of protein.

Sources of vitamins and minerals

Human metabolism is designed in such a way that the absorption of some nutrients (including collagen) is impossible without the presence of others in the diet. To ensure that nutrition for arthrosis benefits you, try to balance the vitamin and mineral composition of your menu as much as possible using the following products:

1. Poultry (chicken, turkey), rabbit, beef, lean pork.
2. Eggs (chicken, quail and any other).
3. Sea fish (mackerel, mackerel, tuna, salmon, cod, sardine, flounder). Fish skin, fins, and small bones are especially rich in nutrients. Therefore, these products can be consumed in the form of fish bone meal - as a dietary supplement.
4. Legumes. Beans, peas, beans, chickpeas and especially lentils. Please note that red beans have great nutritional value, but older people and people who are losing weight should choose white beans - they are easier to digest and give a long-lasting feeling of fullness.
5. Dairy products. Milk, kefir, cottage cheese, fermented baked milk, ayran, kumiss, low-fat sour cream, as well as yoghurts without sweeteners should be present in the diet of a patient with arthrosis daily.
6. Vegetables and greens. Almost all garden crops are useful, especially spinach, celery, bell peppers, and broccoli.
7. Nuts, seeds and grains. Without exception, all nuts can be consumed daily for arthrosis (just don’t overdo it with peanuts). Pistachios are very healthy - but this popular snack can only be consumed without salt. Doctors recommend including oilseeds, such as flax, in your menu. They can be added to oatmeal or any other porridge. Cereals should be consumed whole (wheat, rice, oats). Brown rice is good for arthrosis.
8. Fruits and berries. It is advisable to give preference to “local” seasonal fruits that undergo minimal chemical processing and fully retain their nutritional value. However, tropical fruits are also useful - bananas, pomegranates, pineapples, papaya, avocado and others. By the way, the healthiest berries - blueberries, cherries, cranberries, lingonberries - can be prepared for the winter and eaten frozen. Rose hips and rowan - dried, in the form of decoctions.

Harmful products

For effective treatment, it is recommended to exclude the following things from the diet:

• smoked;
• sweet;
• fat;
• roast;
• alcohol.

It is recommended to adhere to general nutritional advice. It is better to give preference to products that contain microelements that help restore damaged joints. The method of preparing the dish is extremely important. It is recommended to process food as gently as possible so that they retain the beneficial substances.

Important! When compiling a diet, you need to take into account the characteristics of the body, weight and physical activity. All important elements should come from regular foods, and the nutrition should not be excessive.