Spring is a wonderful time for the revival and renewal of nature. However, along with awakening nature and long -term days, many people notice the unpleasant phenomenon of joint discomfort and pain. These unpleasant sensations are often associated with spring weather changes, atmospheric pressure fluctuations and vitamin deficiency, which occurs after a long winter. In order to avoid these unpleasant sensations and strengthen the joints in the spring, it is especially important to supplement your diet with suitable vitamins. Here are the main vitamins that will help your joint health during spring.
Why do the joints become more sensitive in the spring? Our bodies may have used accumulated nutrient reserves during the winter, which adversely affects the condition of the joints. In addition, sudden changes in temperature can cause changes in the consistency of the joint fluid and increase inflammatory reactions.
Vitamin D: Sun Vitamin for joints
Vitamin D plays an essential role in the process of calcium and phosphorus absorption – these minerals are essential for bone and joints. Also, this vitamin maintains the health of cartilage tissues and reduces inflammation in the body.
Where to find vitamin D:
- Sunlight (15-20 minutes is enough daily)
- Fatty fish (salmon, tuna, mackerel)
- Egg yolks
- Mushrooms
- Vitaminized dairy products
In Lithuania, where the lack of sunlight is particularly felt in winter, spring is a great time to start actively supplementing vitamin D stocks. It is worth keeping in mind that even in spring, the body does not get enough vitamin D from the sun alone, which makes food or supplements very important.
Vitamin C: Antioxidant protection for joints
Vitamin C is a powerful antioxidant that protects the joints from free radical damage. He also participates in collagen synthesis and collagen is the main building material for cartilage tissue.
How to supplement vitamin C stocks:
- Citrus fruits (oranges, lemon, grapefruit)
- Berries (black currants, strawberries, raspberries)
- Kiwi
- Peppers
- Broccoli and cauliflower
In the Lithuanian garden, onion leaves, radishes and spinach, which are also rich in vitamin C, can be grown in early spring.
Vitamin E for joints for health
There is also an antioxidant with anti -inflammatory properties. It helps to reduce joint pain and stiffness, improves their mobility and mobility.
Vitamin E sources:
- Vegetable oils (olive, sunflower, flaxseed)
- Nuts (almonds, hazelnuts, walnuts)
- Seeds (sunflower, pumpkin)
- Avocados
- Spinach
Spring is a great time to include more fresh green leafy vegetables in your diet, which not only provide vitamins, but also help the body to clean after winter.
Group B Vitamins: Nervous System Assistants
B6, B9 and B12 Vitamins are involved in many biochemical processes in the body, including the synthesis of neurotransmitters regulating the feeling of pain. They also promote the health of the nervous system, which is very important for the normal functioning of the joints.
Where to look for Group B vitamins:
- Meat (beef, pork, chicken)
- Fish
- Eggs
- Dairy products
- Legumes (peas, beans, lentils)
- Full grain products
- Greens and leafy vegetables
Traditional buckwheat popular in Lithuanian cuisine is a great source of B vitamins that are worth adding in the spring diet.
Vitamin K joints for health
This vitamin is essential for the health of bone and cartilage tissues. It also promotes blood clotting and protects against bleeding.
Vitamin K rich products:
- Green leafy vegetables (spinach, cabbage, broccoli)
- Parsley
- Dill
- Green tea
In the spring, the Lithuanian garden can already grow a variety of greens, which are a great source – dill, parsley, salad.
Additional tips for joint health in the spring
In addition to proper nutrition, other factors are important for the health of the joints in the spring:
- Fluid use – Sufficient fluid intake helps maintain the correct amount and quality of the joint fluid.
- Physical activity – Regular but not too intense exercises strengthen the muscles around the joints and improve blood circulation.
- Proper posture – It is especially important for those who do sedentary work. Regular breaks and stretching exercises can reduce the load on the joints.
- Heat – Warm baths or compresses in humid and cool spring air can reduce joint discomfort.
So spring is not only a time of revival of nature, but also a great opportunity to renew your diet, enriching it with vitamins needed for the health of the joints. With proper nutrition and active spending time in the open air, you will enjoy all the pleasures of this beautiful time of year without unpleasant joint problems.
Source: https://www.bc.ua/
Photos associative © canva.
