Osteoarthritis is the most common type of arthritis in the knee which leads to severe knee pain. It damages cartilage, a tissue that is a cushion at the end of bones within knee joints leading to knee pain and mobility issues. Along with medication, diet can also make a difference. We can find a large number of populations suffering from Osteoarthritis nowadays. People who suffering form osteoarthritis can try adding the following 9 foods to their diet to ease their symptoms:-
The 9 Best Foods to Eat If You Have Osteoarthritis:
- Oily Fish and Omega-3 – Non-veg lovers: Omega-3 fish is rich in fatty acids. These fats have anti-inflammatory properties that benefit people suffering from Osteoarthritis. Oily fish are rich in Salmon, Tuna, Mackerel, and sardines. Those who do not prefer to eat fish they can opt for its supplements that contain Omega 3 such as chia seeds, flaxseed oil, and walnuts. In addition to oily fish, Osteoarthritis suffering people should include some other oils that reduce inflammation namely, extra virgin olive oil. Avocado and safflower oils are healthful options.
- Dairy Products – Favorite of Youths: Dairy products such as milk, yogurt, and cheese should be included in the diet that is rich in Calcium and Vitamin D and thus increases bone strength and reduces Osteoarthritis.
- Dark Leafy Greens: Spinach, Chard, Kale, Collard Greens are rich in vitamin D and it helps in stress-fighting phytochemicals and antioxidants. Broccoli includes sulforaphane which slows down the progress of Osteoarthritis. It is rich in calcium, Vitamin K and C.
- Healthy Morning starts with Green Tea and Nuts: Green Tea contains a high level of polyphenols that help to reduce inflammation and cartilage damage. Nuts are good for the heart and contain high levels of calcium, magnesium, zinc, vitamin E, and fiber to boost the immune system, reducing Osteoarthritis.
- Anti-Oxidants: Antioxidants such as different types of berries like blueberries, strawberries, and raspberries supports the immune system and fights inflammation. Fresh red and black grapes are also recommended in Osteoarthritis.
- Turmeric – Herbal Medicine: Turmeric is very useful in herbal and traditional medicine with lots of benefits. A study showed that 100 people with Osteoarthritis who used a turmeric-based drug and consumed turmeric, Meriva, for 8 months, resulted in a reduction in pain and other symptoms related to Osteoarthritis.
- Hydration – Fight against dehydration in summers: Watermelon contains a high amount of carotenoid beta-cryptoxanthin, a compound reduces the risk of RA. As watermelon contains a lot of water, it is useful for hydration and water management also reduces CRP levels resulting in control of Osteoarthritis.
- Vitamin C: Vitamin C is rich in Peppers, oranges, and green, leafy vegetables. With the help of these bones get preserved and it also plays a vital role in protecting cartilage cells and controlling Osteoarthritis. Also, there is no evidence that the acidity in citrus fruits leads to inflammation; rather they are a good source of useful vitamin C.
- Sulforaphane and glucosinate: Broccoli and other cruciferous vegetables such as cabbage and Brussels sprouts contain sulforaphane. In one of the study, sulforaphane and another compound — glucosinolate — blocked the inflammatory process and slowed down cartilage damagein Osteoarthritis. You can find Glucosinolate pungent plants like horseradish, mustard, and cabbage.
4 Foods you should avoid in Osteoarthritis:
People suffering from Osteoarthritis should avoid certain food items as they may aggravate the condition further. These food items include:
- Sugar: Sugar not only adds fuel to the fire in the weight gain but also triggers the release of cells that may lead to an increase in inflammation resulting in Osteoarthritis.
- Salt: Salt may lead cells to attract water, which leads to a hike in Joint swelling is a very common symptom of Osteoarthritis. Consuming too much salt may increase swelling.
- Transfats and saturated fats: You will find it mostly in processed foods and baked goods, they can trigger inflammation namely pizza, red meat, etc.
- Omega-6 fatty acids: It occur in various types of cooking oil that boost the body’s production of inflammatory chemicals. Omega-6 is mainly, found in corn and sunflower oils that hikes it.
At last, Osteoarthritis is featured as the formation of hard knobs at the middle finger joints (known as Bouchard’s nodes) and at the farthest finger joints (known as Heberden’s nodes). To control Osteoarthritis keep your weight under control, build strong cartilage, and reduce inflammation. Thus, when you make a plan to tackle your knee Osteoarthritis, don’t overlook the power of food with proper diet. There’s no specific diet that treats your problem, but you can be highly be benefited if you eat smart and healthy food.