Osteoarthritis is the most common persistent joint condition. A joint has two bones coming together.
The ends of these bones are covered with a protective tissue called cartilage. When suffering from osteoarthritis, this protective cartilage breaks down, causing the bones within the joint to rub together.
Some dietary foods can help in taking care of your joints. Although it is impossible for specific foods or nutritional supplements to cure osteoarthritis, as per the Arthritis Foundation, some foods in your diet can ameliorate symptoms, such as pain, stiffness, and swelling, associated with the disease. Some foods have anti-inflammatory capabilities which help in reducing these symptoms while other foods may just increase them. Thus, the right diet that is rich in anti-inflammatory foods can help in improving osteoarthritis. By including specific foods in the diet, the strength and health of the bones, muscles, and joints can be enhanced. Also, they may help the body combat inflammation and disease.
Foods to eat
Oily fish is a major source of omega-3 fatty acids with anti-inflammatory properties. Patients suffering from osteoarthritis should include at least one portion of oily fish per week in their diets. Those who can’t take fish can consume supplements enriched with omega-3 such as fish oil, krill oil, or flaxseed oil. Other omega-3 sources capable of fighting inflammation include chia seeds, flaxseed oil, and walnuts.
Oils: Selecting products made from vegetable and plant oils, such as olive oil can help reduce inflammation. Oils like extra virgin olive oil contain high levels of oleocanthal, which have properties similar to nonsteroidal anti-inflammatory drugs.
Dairy products: Foods rich in calcium and vitamin D like milk, yogurt, and cheese, increase bone strength, which may further help in improving painful symptoms. Dairy products are also enriched with proteins that can help to build muscle. People facing trouble in managing their weight can choose low-fat options.
Green vegetables: Dark leafy green vegetables like spinach, kale, collard, chard, etc. are rich in Vitamin D, antioxidants, and stress-fighting phytochemicals. Vitamin D is essential for calcium absorption and can also boost the immune system and help the body fight off infection.
Broccoli: According to researchers, Broccoli contains a compound called sulforaphane, which is capable of slowing the progression of osteoarthritis. It is also rich in vitamin K, vitamin C, and bone-strengthening calcium.
Garlic: Some symptoms can be controlled by stopping the enzymes responsible for causing inflammatory reactions. For instance, a compound called diallyl disulfide that occurs in garlic works against the enzymes responsible for damaging cartilage.
Fruits: Eating plenty of fruit can reduce the symptoms due to its antioxidant properties. These include cranberries, red grapes, peaches, raspberries, strawberries, red currants, figs, cherries, pears, guava, oranges, apricots, mango, red grapes, cantaloupe, watermelon, papaya, and tomatoes.
Green tea: Green tea contains high levels of antioxidant compounds i.e. polyphenols, that are capable of reducing inflammation and slowing down the rate of cartilage damage.
Nuts: Nuts are good for the heart and contain high levels of calcium, magnesium, zinc, vitamin E, and fiber. They also contain alpha-linolenic acid (ALA), which boosts the immune system.
Important: So by now we have understood that people suffering from osteoarthritis are in an inflammatory state. Therefore, it is best to avoid foods that contain substances that actively contribute to this inflammation. Dietary Choices. These include: Sugar, Saturated fats & Refined carbohydrates