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Top foods for tissue health

 

If you’re pretty active like I am, you want to protect your tissues.

Did you know that the most abundant tissue in the body, which is also extremely important for anyone who works out, is none other than “connective” tissue?

Connective tissue “connects” things in your body to help maintain structure. It basically supports and anchors parts together.

For example, your joints have ligaments (that attach bones to each other), as well as tendons (that attach muscles to bones). These are examples of “dense” connective tissue made mainly of collagen.

Your joints also have cartilage and fluid to “cushion” the ends of the bones when you move so they don’t rub against each other and cause pain or “wear and tear”. Cartilage and fluid are also part of your connective tissue.

Basically, connective tissue is composed of collagen and elastic fibers (elastin), cartilage, other specialized cells, with a healthy dose of cushioning fluid too.

All connective tissue is super-important for a well-functioning body, and of course, there are certain key foods and nutrients that support optimal tissue health! And because some parts of your joints don’t have a huge blood supply, they can take months (or longer) to heal after an injury.

So, let’s make sure that you’re constantly supplying your joints (and the rest of your body) with ample nutrition to make them as robust as possible!

Let’s go over a few top foods for your tissue health.

PROTEIN

REFERENCES:

Katz, D.L. & Meller, S. Can we say what diet is best for health? Annu Rev Public Health. 2014;35:83-103.
LINK: http://www.annualreviews.org/doi/pdf/10.1146/annurev-publhealth-032013-182351

Screen, H.R., Berk, D.E., Kadler, K.E., Ramirez, F. & Young M.F. Tendon functional extracellular matrix. J Orthop Res. 2015 Jun;33(6):793-9.
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4507431/

Simmons, K. Multicellular organization of plants and animals. Connective Tissue. Cells and Cellular Processes, Lab #4, Fall 2007. University of Winnipeg.
LINK: http://kentsimmons.uwinnipeg.ca/cm1504/15lab42006/lb4pg6.htm

Tempfer, H. & Traweger, A. Tendon Vasculature in Health and Disease. Front Physiol. 2015; 6: 330.
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4650849/

Tipton, K.D. Nutritional Support for Exercise-Induced Injuries. Sports Med. 2015; 45: 93–104.
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4672013/

USDA Nutrient Database
LINK: https://ndb.nal.usda.gov/ndb/search/list

Williamson E. Nutritional implications for ultra-endurance walking and running events. Extrem Physiol Med. 2016 Nov 21;5:13.
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5117571/

Wysoczański, T., Sokoła-Wysoczańska, E., Pękala ,J., Lochyński, S., Czyż, K., Bodkowski, R., Herbinger, G., Patkowska-Sokoła, B. & Librowski T. Omega-3 Fatty Acids and their Role in Central Nervous System – A Review. Curr Med Chem. 2016;23(8):816-31.
LINK: http://www.eurekaselect.com/138655/article