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3 November 2014

Fascia Repair Foods

Fascia is a composed of three major components: collagen, elastin and ground substance.

Collagen fibres are tough non-stretchy threads that provide strength and support.
Elastin are rubber-like fibres that stretch and recoil.
Ground substance is a thick lubricating goo which provides shock absorption.

There's a number of nutrients required for effective formation, integrity and repair of collagen and its associated connective tissue.

Collagen is a protein, so make sure there's adequate levels of protein in your diet. Fish, white meats, nuts, beans and legumes all work well.

Vitamin C is needed to to build collagen via the conversion of lysine and proline into hydroxylysine and hydroxyproline. Natural vitamin C sources are best, such as oranges, strawberries, pineapple, kiwifruit, papaya, broccoli, brussel sprouts and kale.

Manganese is needs for cartilage, bone, ligaments, tendons and fascia formation. So make sure your diet includes foods like brown rice, chickpeas, spinach, pineapple, pumpkin seeds.

Zinc is required for protein synthesis. Zinc rich foods include oysters, venison, lamb, grass fed beef, scallops, sesame seeds, pumpkin seeds, prawns.

Copper is also important for collagen repair. Sources include sesame seeds, cashews, soybeans, sunflower seeds, tempeh, chickpeas, lentils.

Sulphate combines with chondroitin to to produce glucosamine sulfate and help facilitate cartilage repair and collagen production. Sources include broccoli, cauliflower, garlic, cabbage, onions, radishes, mustard, egg yolks and whey protein.

Other nutrients required for proper sulfation include Magnesium, B12, B6, B9. Think broccoli, cauliflower, garlic, cabbage, onions, radishes, mustard, egg yolks and whey protein.

Also see Fascia Understanding and Treatment and Understanding Trigger Points

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