7 Nutritious Foods for Osteoarthritis

· March 5, 2019
Do you suffer from Osteoarthritis? Although these foods aren't a cure or treatment for osteoarthritis, eating them regularly can help relieve inflammation and other symptoms.

Osteoarthritis is a disease caused by the breakdown of joint cartilage that serves to cushion the joint and prevent rubbing between bones. Osteoarthritis is associated with the biological deterioration that comes with age. However, it can appear early due to bad habits, another disease, or trauma. Today, we’d like to give a special mention to the following 7 nutritious foods for osteoarthritis.

Osteoarthritis is characterized by inflammation and pain in your joints, almost always in the neck and spinal column, though also in the hands and knees. It may be accompanied by stiffness and a tingling feeling and may lead to difficulty moving, in serious cases.

But these symptoms can be managed with medical treatment, generally complemented with a special diet. And though many people don’t realize it, some nutrients, in particular,  have a positive effect on joint health.

7 nutritious foods for osteoarthritis

1. Oily fish

Salmon is on the list of nutritious foods for osteoarthritis

Oily fish contain a moderate number of calories and, unlike other meat, anti-inflammatories, which are ideal for people with joint problems. They’re a significant source of high-quality protein that, once absorbed, help protect your cartilage so that it doesn’t break down.

Thanks to its omega 3 fatty acids, it lowers inflammation in your tissues. It also creates a protective barrier against the free radicals that can do so much damage to your cells.

Some of the most recommendable varieties are:

  • Herring
  • Salmon
  • Sardines
  • Trout
  • Mackerel
  • Tuna

Read this too: 5 Types of Fish That You Should Avoid

2. Citrus fruits

Citrus fruits are one of the most powerful sources of vitamin C in all of nature. Therefore, due to their antioxidants, they represent great foods for osteoarthritis.

Vitamin C is involved in the formation of collagen and proteoglycan, two of the main components of cartilage, your bones’ natural cushion.

The antioxidants and anti-inflammatories in citrus fruits inhibit the activity of free radicals, which are responsible for the early aging of tissues.

Some great varieties are:

  • Lemons
  • Oranges
  • Grapefruits
  • Mandarins
  • Guayaba

3. Carrots

Carrots are on the list of nutritious foods for osteoarthritis

The carotenes in carrots have a remarkable effect on the protection of joint cartilage. They reduce the risk of premature breakdown. This nutrient, together with the essential minerals in carrots, contribute to the regeneration of damaged bone tissue. It also controls inflammation and pain.

Carrots also support your immune system and protect your body from infections that can make osteoarthritis worse.

4. Melon

Melons are a low-calorie fruit that are easy to incorporate into all kinds of food plans, no matter your age. Known for their high water content, more than 90%, they’re a very recommendable fruit for people with joint problems.

This quality makes them a potent diuretic, ideal at reducing the fluid retention that makes tissue inflammation worse. Melons also contain beta-carotenes, an antioxidant that creates vitamin A and thus helps stop the progression of osteoarthritis.

5. Linseed

Ground lindseed is on the list of nutritious foods for osteoarthritis

The omega 3 fatty acids in linseed are a big help when it comes to managing inflammation in people with osteoarthritis. Having linseed daily helps relieve pain and, in the long-term, strengthens cartilage, halting its deterioration.

It’s worth mentioning that it also contains vitamin E. Because of its antioxidant powers, this vitamin helps keep free radicals from damaging your cells.

6. Tofu

This food, low in calories and high in antioxidants, is a healthy choice for relieving osteoarthritis symptoms.

Tofu’s high amount of calcium helps protect your bones and joints. The cartilage that cushions your bones is also protected from early breakdown. It contains a small amount of omega 3 fatty acids too. These acids work with the minerals in tofu to help reduce inflammation in your joint tissues.

Check out this article: 5 Surprising Causes of Inflammation

7. Spinach

Spinach is on the list of nutritious foods for osteoarthritis

The antioxidants in spinach neutralize the negative effects of free radicals on your joints. In turn, they relieve inflammation. Spinach also provides folic acid and calcium. Both nutrients are necessary for strong bones and cartilage.

Consuming these foods isn’t a treatment for osteoarthritis by itself. However, it is indeed a good idea to add them to your diet and support your joint health.

Make an effort to incorporate nutritious foods for osteoarthritis into your diet and enjoy better health.

Hernández-Díaz, C., van Schoor, N., & Khalil, A. A. F. (2017). Osteoarthritis. In Comorbidity in Rheumatic Diseases. https://doi.org/10.1007/978-3-319-59963-2_9

Kwoh, C. K. (2012). Epidemiology of osteoarthritis. In The Epidemiology of Aging. https://doi.org/10.1007/978-94-007-5061-6_29

Smelter, E., & Hochberg, M. C. (2013). New treatments for osteoarthritis. Current Opinion in Rheumatology. https://doi.org/10.1097/BOR.0b013e32835f69b4