Fabulous Foods to Stay Injury Free!

It is well known that healthy eating can prevent disease. But did you know eating certain foods will also reduce your risk of injury? Increase these top food essentials in your diet to stay active and injury free!

vegetables are high in potassium

Stable Muscles

Potassium helps to regulate the body's water balance and works as an electrolyte in the body. By fulfilling these functions, potassium maintains proper muscle contraction and relaxation as well as electrical conductivity of the brain. With the recommended potassium levels (4700mg/day), your body can use your stronger, more stable muscles during activity and minimize your risk of injury.

Food groups that are high in potassium include vegetables, fresh fruit, dairy and white meats. Potatoes, beets, turnips, and other root vegetables contain the highest amounts of this invaluable mineral, but melons, bananas, peaches, avocados, tomatoes and beans are also excellent sources.

Strong Bones

Vitamin D helps you absorb Calcium.

Strong bones are important throughout life; from the growing years to the golden years. It is a well known fact that calcium (800-1200 mg/day) assists with the growth, development and regeneration of bones. Having strong bones allows you a strong foundation for activity and reduces the risk of fractures and injury. Ricotta cheese, almonds, sesame seeds, sardines, salmon and broccoli are good sources of calcium.

In addition, vitamin K has been shown to reduce hip fractures in the elderly by 77 percent. You can get the recommended amount of vitamin K (90-120 mg/day) from excellent food sources such as kale, spinach, broccoli, green onions, and asparagus. By keeping your bones strong, they are more resistant against degeneration and injury during a forceful blow or fall.

Healthy Tendons and Ligaments

Collagen is the most plentiful protein in the body and for good reason; it assists with the growth and regeneration of skin, ligaments, tendons and even bone. Collagen gives firmness and strength to your body tissue and provides some flux in your bones allowing your body to move as you need it to. Soy products as well as dark green and red vegetables assist with collagen production in the body; try soymilk, spinach, asparagus, red peppers, beets or tomatoes.

Fruits and Vegetables provide nutrients you need.

Getting the recommended amount of vitamin C (75-90 mg/day) is also important in collagen formation. Unfortunately, vitamin C is water soluble and is not stored in the body. As a result, you need a daily supply in your diet. Red peppers, guava, kiwi fruit and oranges taste great and are great sources of
vitamin C.

Eat yourself healthy! Stock up on some of these foods and strengthen your body to prevent injury. Maintaining a healthy diet and active lifestyle can improve your quality of your life, and even the lives of those around you.


Visit these links for more excellent injury preventing foods!

Potassium - http://www.wisegeek.com/which-foods-are-good-sources-of-potassium.htm
Calcium and Vitamin D - http://www.healthlinkbc.ca/healthfiles/hfile68e.stm
Vitamin K - http://www.vaughns-1-pagers.com/food/vitamin-k-foods.htm
Collagen - http://www.wisegeek.com/which-foods-contain-the-most-collagen.htm
Vitamin C - http://www.hoptechno.com/bookfoodsourceC.htm

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