FAQ: What foods are good for osteoarthritis?

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FAQ: What Foods Are Good For Osteoarthritis?

When your body’s immune system reacts to a disease, injury or irritation it becomes inflamed. The symptoms of inflammation are redness, swelling, and pain. Inflammation is therefore both a cause and a symptom, of osteoarthritis. Eating foods that contain anti-inflammatory substances may help you with your OA.

7 Anti-inflammatory Foods

1. Fish rich in Omega-3 fatty acids

Fish rich in omega-3 fatty acids such as anchovies, trout, tuna, herring, salmon, sardine and mackerel. Omega-3s help the body respond to inflammation by interfering with certain cells. The omega-3 fatty acids in fish can help stop inflammation before it damages the joints. Eating a 90-170g serving of fish at least four times a week can help reduce OA inflammation and protect your heart. Fish oil supplements (fish oil, krill oil, or flaxseed oil) could protect your joints from cartilage breakdown, or reduce its severity. However, eating fish offers greater benefits.  Please note that there is not currently enough evidence to prove that fish oil supplements do work.

Vegetable-based alternatives for omega-3 include

    • flax
    • hempseed
    • perilla oil
    • spirulina
    • walnuts
    • chia seeds
    • radish seeds, sprouted raw
    • fresh basil
    • leafy dark green vegetables, such as spinach
    • dried tarragon

2. Oils

Oils such as olive, avocado and safflower oils. Extra virgin olive oil contains high levels of oleocanthal, which may have similar properties to nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and aspirin. These drugs relieve or reduce pain. 

3. Dairy

Dairy such as milk, yoghurt, and cheese are rich in calcium and vitamin D. These nutrients increase bone strength, which may improve painful symptoms. Dairy also contains proteins that can help to build muscle. People who are aiming to manage their weight can choose low-fat options.

dark leafy greens

4. Dark Leafy Greens

Dark leafy greens are rich in Vitamin D. This vitamin is essential for calcium absorption, Dark leafy greens include:

    • spinach
    • kale
    • chard
    • collard greens

5. Green Tea

Green tea contains high levels of polyphenols. These are antioxidants that may be able to reduce inflammation and slow the rate of cartilage damage.

6. Garlic

Garlic contains a compound called diallyl disulfide. This is believed to attack certain enzymes in the body. These enzymes can damage cartilage. Garlic may also prevent inflammation which can only help arthritic joints.

Nuts 300 x 300

7. Nuts

The Arthritis Foundation has created a useful article about the Best Nuts and Seeds for Arthritis.

It’s simple. What foods are good for arthritis? Anti-inflammatory foods. Incorporate them into your daily diet.

This FAQ “Can the Mediterranean Diet help my Osteoarthritis?” was curated by Creaky Me as part of the article  Facts You Need to Know about OA and Diet

foods to avoid with osteoarthritis
Creaky Me

FAQ: What foods to avoid with Osteoarthritis?

Please follow and share What food and drink should osteoarthritis sufferers avoid? Living with osteoarthritis means that your body is in an inflammatory state. So you want to avoid or restrict foods that can worsen your inflammation and painful joints. This article addresses what foods to avoid with osteoarthritis, or any other degenerative joint disease.

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