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Foods good for osteoarthritis

Getting diagnosed with osteoarthritis, a degenerative illness which is the most common form of arthritis can be disheartening. It occurs when the protective cartilage that cushions the ends of your bones wears down over time. It is like you’ll be living with it for the rest of the life. But making little lifestyle changes are necessary to make this condition more bearable.

A proper diet for osteoarthritis plays an important role. There are specific foods good for osteoarthritis for people with joint disease that they should include or avoid in order to reduce symptoms.

Some foods have anti-inflammatory capabilities which can help reduce symptoms while other foods may amplify them. Let’s understand it better:

5 Foods good for osteoarthritis

1. Fish

Fish contains plenty of omega-3 fatty acids. These fatty acids are anti-inflammatory in nature so they may benefit people with osteoarthritis. 

Aim to eat at least one portion of oily fish (sardines, mackerel, salmon, fresh tuna) per week is a great idea for people with osteoarthritis. 

You can also give a try to supplements that contain omega-3 fatty acids in case you don’t prefer eating fish.

2. Dairy Products

Being rich in Vitamin D and Calcium, dairy products like milk, yogurt, and cheese increase bone strength. It may help you to provide improvement in painful symptoms.

Consuming dairy may help prevent gout and fight the progression of osteoarthritis (OA). Make sure you opt for low-fat milk to avoid consuming extra calories and saturated fat.

Dairy Products for osteoarthritis
3. Green Leafy vegetables

Adding greens in your diet is always and great idea. They are rich in Vitamin D and other nutrients. They help in boosting immunity system as Vitamin D is essential for calcium absorption.

Dark leafy greens such as bok choy, Chinese cabbage, kale, collard greens, and turnip greens also have vitamin K, which can reduce your risk for osteoporosis and improve osteoarthritis symptoms.

Green Leafy Vegetables
4. Collagen rich food

Consuming more collagen-rich foods good for joints & cartilage like chicken, garlic, citrus fruits or Collagen supplements can improve the symptoms of osteoarthritis by stimulating your body’s production of joint collagen. 

Collagen is present in joint cartilage. So, increasing your Collagen peptide level in the body maintains the integrity of your cartilage, which is the rubber-like tissue that protects and your joints.

Collagen rich food
5. Broccoli

A compound called sulforaphane is found in broccoli that could help reduce symptoms of any type of rheumatoid arthritis. It is believed that it could slow the progression of osteoarthritis.

Apart from this, it also contains vitamins K and C, as well as bone-strengthening calcium

5 Foods to avoid in osteoarthritis

1. Sugar

If you have joint related problems, you should limit your intake of sugar. Added sugars may significantly increase your risk of osteoarthritis. 

Sugary beverages or foods like soda, candy, ice cream, chocolates and numerous other foods are associated with increased inflammation and a higher likelihood of becoming obese, which can negatively impact the health of your joints.

2. Highly processed food

Processed foods are typically high n refined grains, sugar, preservatives, and other potentially inflammatory ingredients, all of which may worsen arthritis conditions.

Fast food, breakfast cereal, and baked goods comes under heavily processed foods that may increase your risk of any type of arthritis by contributing to inflammation and risk factors like obesity.

3. High salt food

Just like sugar, cutting back on salt is always wise choice for people with osteoarthritis. Food high in salt causes more cartilage breakdown and bone destruction. It results in inflammation in joints; worsening the OA condition.

High sodium intake eve a potential risk factor for autoimmune diseases like inflammatory arthritis.

4. Processed and Red meats

Processes and red meat are higher in fat and calories than other foods, which are more easily metabolized into chemicals that cause inflammation in the joints.

High red meat intake may be a risk factor for inflammatory arthritis. Studies also show that RA symptoms get worsen in people who prefer processes and red meat than plant-based diets.

Processed and red meats
5. Alcohol

Chronic alcohol intake is associated with systemic inflammation and damages the body over time, especially with excessive alcohol intake.7 According to the CDC, moderate intake is considered one drink per day for women and two drinks per day for men.

Depending on the type of alcoholic drink, it can also be high in sugar, which adds to the inflammatory effect of the drink.


Summing it Up:

Adding foods good for arthritis can be life-changing move for people who are suffering from it. Try to avoid unhealthy options that causes joint pain or inflammation to maintain a healthy lifestyle. 

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