Food, Drinks and Nutrients That Battle Osteoarthritis
Osteoarthritis is one of the most common forms of arthritis in the United States, affecting around 27 million people. Symptoms usually start off mild and worsen over time. The joints undergo damage with time, and osteoarthritis tends to occur mainly in the hands, knees, elbows, hips, and spine.
Food Groups to Eat With Osteoarthritis
Fortunately, with a healthy and well-balanced diet, the symptoms of osteoarthritis are manageable and many people report significantly less pain with appropriate diet and exercise.
- Cold water fish (salmon, tuna, herring, mackerel, and halibut)
- Organic fruits and vegetables
- Nuts and seeds
- Whole grains
- Ginger
Nutrient Needs With Osteoarthritis
Vitamin C
This vitamin is involved in the formation of collagen and proteoglycan (the two major components of cartilage). Foods with Vitamin C include cherries, red bell pepper, guava, broccoli, green bell pepper, cauliflower, papaya, strawberries, kale, cabbage greens, oranges, cantaloupe, kiwi, grapefruit juice, citrus fruits, leafy green vegetables, tomatoes, potatoes, and pineapple.
Beta-carotene
Similar to vitamin C, beta-carotene is a powerful antioxidant that helps destroy free radicals before they can cause joint damage. Beta-carotene is found in fruits and vegetables such as apricots, carrots, sweet potatoes, kale, cantaloupe, spinach, parsley, brussel sprouts, tomatoes, broccoli, and asparagus.
Niacin
Also known as vitamin b-3, nutrient may cut the risk of osteoarthritis in half. Some food with niacin includes crimini mushrooms, tuna, salmon, chicken breast, asparagus, and halibut
Vitamin E
Reduces that pain of osteoarthritis and eliminates damaging free radicals. Vitamin E also reduces inflammation and can significantly reduce pain. Some foods include mustard greens, chard, turnip greens, and sunflower seeds.
Omega-3 fatty acids
There are some studies that suggest that omega-3 fatty acids reduce the pain of osteoarthritis. Good sources of omega-3 fatty acids include flax seeds, walnuts, and salmon.
Bioflavonoids
These are similar to antioxidants, possessing many anti-inflammatory effects. Good sources of quercetin include: onions, kale, leeks, cherry tomatoes, broccoli, blueberries, black currants, lingonberries, cocoa powder, green tea, apricots, and apples
Spices
Some of the best spices boasting anti-inflammatory effects include ginger and turmeric. Ginger can be added to fries, dressing, and smoothies. Tumeric is a common ingredient in yellow curry.
Substances to Avoid With Osteoarthritis
Vitamin A
Those with high doses of vitamin A can actually wind up with even more joint pain and damage. It is hard to get high dosages of vitamin A from diet alone, but taking too many multivitamins may result in too much of the vitamin.
Other Foods to Avoid:
- Highly refined products
- White rice
- White bread
- White pasta
- Excessive saturated fats
- Trans fat
With the combination of a well-balanced diet, physical activity and a genuine effort to maintain health, osteoarthritis symptoms are highly manageable.
