For heavy laborers such as construction workers, mechanics, farmers or people who regularly carry heavy loads, the joint system must bear great and continuous pressure.
High-intensity exercise for a long time makes joint cartilage easily eroded, and the amount of collagen - an important component that helps joints become flexible and elastic - declines faster than usual. Therefore, a reasonable diet to supplement collagen for joints is a very necessary factor for this group.
First of all, natural collagen-rich foods should be prioritized. Bone broth from beef bones, pork bones or chicken bones is a rich source of collagen and gelatin, helping to regenerate joint cartilage and reduce feelings of pain and fatigue after heavy labor. Workers can use bone broth and soup in their daily meals to both nourish and easily absorb.
Besides, chicken meat, especially chicken skin, fish and seafood, is also very good for joints. Seafood such as salmon, mackerel, and sardines are rich in omega-3, which have anti-inflammatory effects, help protect joint cartilage and slow down the degeneration process. When joints are less inflamed, collagen in the body will be preserved and operate more effectively.
In addition to collagen-rich foods, heavy laborers need to pay attention to supplementing vitamin C - an indispensable factor for the body to synthesize collagen itself. Fruits such as oranges, tangerines, guavas, kiwis along with green vegetables such as broccoli, spinach, bell peppers should be eaten regularly. Lack of vitamin C will disrupt the collagen regeneration process, making joints weak quickly even when eating many nutritious foods.
Nuts, beans, and whole grains also play an important role in containing zinc, copper, and magnesium – minerals necessary for joint tissue and cartilage. These substances help strengthen the strength of joints, especially useful for people who have to work a lot.
For collagen supplementation for joints to be effective, heavy laborers need to combine scientific eating with reasonable rest, drink enough water and avoid overworking for a long time. A complete diet not only helps protect joints but also improves long-term endurance and labor efficiency.
