Nutrition for Healthy Tendons and Ligaments

Snow season is here and it's a great time to take a look at eating strategies to keep you on the slopes! Tendons (which attach muscle to bone)  and ligaments (which attach bone to bone) are made of collagen. Foods that support collagen formation may be beneficial to strong joints, ligaments and tendons.

There are several nutrients that support collagen synthesis.
* Proline, hydroxyproline, lysine and hydroxylysine are amino acids, the building blocks of protein. Gelatin contains ample amounts of these particular amino acids.
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* Vitamin C works with amino acids to create collagen. You can get plenty of Vitamin C from citrus fruits, melons, berries, kiwi, and dark green leafy vegetables.
*Flourine/fluoride is a mineral that supports tendons and ligaments. It is found in fluoridated water, tea, and fish.
* Copper is another mineral that may be helpful. Dark leafy greens, dried fruits (prunes), cocoa and black pepper contain copper.

​Check out this information sheet from the National Athletic Trainers Association.

Try one or more of these tasty options to support your tendons and ligaments:
Breakfast: 
- include a bowl of orange and grapefruit sections with sliced kiwi
- try a strawberry or cantaloupe/blueberry smoothie and blend in some baby spinach leaves
- enjoy a cup of hot tea 

Lunch:
- be sure to add some spinach or romaine to your sandwich
- try some jello with fruit as dessert
- add a cup of homemade broth made from bones

Dinner:
- add a salad of dark green leafy vegetables and citrus sections
- enjoy some fish seasoned liberally with pepper and lemon

​© 2018 Kathleen Searles, MS, RDN, CSSD, LDN

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