Foods Rich in Glucosamine

Supplements containing glucosamine are widely used to combat the symptoms of osteoarthritis and protect the musculoskeletal system, because the natural compound effectively relieves pain, swelling and stiffness in frail people with chronic disease. Although there are few sources of foods rich in glucosamine, some products have been fortified with its active ingredients to provide its famous benefits.

• Health benefits of glucosamine

Crustaceans

Most supplements are made from the exoskeletons, or outer layers, of crustaceans; edible ones such as shrimp, lobster or crab can provide traces of glucosamine in their shells and tails. In the Western world these parts are discarded because they are hard to chew and digest, but they can be used by grinding them thoroughly and mixing them into soups, stews, pasta or other recipes; we are not talking about their meat, but about their cartilage or exoskeletons.

Offal

Glucosamine is naturally produced in all forms of healthy cartilage; the ears of a slaughtered animal, its snout and joint tissues contain glucosamine, but these tough parts are rarely eaten in some regions. Traditional country meats and cold cuts, such as pork head cheese, can provide a lot of glucosamine, and cartilaginous offal is used as food in some places in stews, casseroles or soups.

Other sources of glucosamine

The rule of thumb is that any food with cartilage or bones is part of the foods rich in glucosamine; in the Iberian Peninsula and in Latin lands this can be culturally acceptable, since dishes such as soups made with beef, pork, rabbit or chicken heel can be appetising. As with cartilage, glucosamine is also found in the bone marrow of animals, and it is rich in specific nutrients, so it is worth trying; bone marrow from the necks of poultry, for example, contains a lot of glucosamine.

The maitake mushroom, widely used in Asia and Europe, is one of the condiments we make little use of in our Western cooking; its powers go beyond its vitamin and mineral content to strengthen our immune system, as it is also a powerful antioxidant, and together with its active ergosterol, which is converted into vitamin D to fix calcium in our bones, it contains a lot of glucosamine and chondroitin, to protect bone cartilage.

• How glucosamine works in the body

On the other hand, the glucosamine added to sports drinks is probably synthetic anyway, and since people do not normally consume the exoskeletons of marine animals, the preferred sources come from wild game and poultry. Many of us are reluctant to eat some of these parts, so supplementation is the best way to consume it, especially when training hard and strong joints are needed to obtain results while protecting joint health and maintaining general well-being.

Are you protecting your bones properly?