The 6 Healthy Nutrients And Foods That May Help Fight OsteoarthritisAugust 26, 2017 16:34
(Image source from: MIMS Malaysia.Com)
The 6 Healthy Nutrients And Foods That May Help Fight Osteoarthritis:- There are plenty of reasons to include more nutritious foods in your diet - to feel your best, to help maintain a healthy weight. Some foods contain antioxidants that are beneficial for knee osteoarthritis. Few vitamins have been studied for their relationship to osteoarthritis of the knee, and the results indicate that the foods you eat can make a difference for both your knees and your body.
Avoiding extra fat does not just take weight off your knees. Body fat is metabolically active, capable of producing hormones and chemicals that actually increase levels of inflammation. One should try these calorie-controlling strategies - Dine in instead of out, eat smaller portions and most importantly do not buy high-calorie foods.
Although there is no diet cure for arthritis, certain foods have been shown to fight inflammation, strengthen bones and boost the immune system. Adding these foods to your balanced diet may help ease the symptoms of your arthritis.
Tip : Try having soups as starter to control hunger. It is generally recommended to have hearty vegetable lentil soup.
Foods That May Help Fight Osteoarthritis
1) Vitamin C
The antioxidant vitamin C is necessary for cartilage development. Deficiency of vitamin C can lead to weakened cartilage and increase osteoarthritis symptoms. Include in your diet :
- Tropical fruits like papaya, guava, and pineapple
- Citrus like oranges and grapefruit
- Cruciferous vegetables like cauliflower, broccoli, and kale bell peppers
2) Vitamin D
Vitamin D can help prevent the breakdown of cartilage, and decrease the risk of joint space narrowing. Some of the vitamin - D rich foods are :
- Seafood like wild-caught salmon, cod, sardines, and shrimp
- Fortified milk
Look for other Vitamin D (and calcium) fortified foods such as orange juice, breakfast cereals, tofu, and yogurt.
Another powerful anti-oxidant that helps destroy free radicals before they can cause excessive damage to joints is beta-carotene. Beta-carotene is easy to identify because it gives fruits and vegetables, such as carrots, their bright orange color. Other excellent sources include:
- Cruciferous veggies like kale, Brussels sprouts, broccoli, collard greens, mustard greens, and chard
- Sweet potatoes
- Winter squash
- Greens like Romaine lettuce and spinach
- Peppermint leaves
4) Omega-3 Fatty Acids
The healthiest fats for people with osteoarthritis (or other inflammatory disorders) are omega-3 fatty acids. Inflammation in the body can be increased by some foods, but omega-3’s actually work to decrease inflammation, by suppressing the production of cytokines and enzymes that breakdown cartilage.
Foods with the highest amount of omega-3 fatty acids are:
- Salmon (wild, fresh or canned)
- Mackerel (not king)
- Rainbow trout
- Pacific oysters
- Omega-3-fortified eggs
- Flaxseed (ground andoil)
Bioflavonoids such quercetin and anthocyanidins are both forms of antioxidants. The anti-inflammatory effects of quercetin may be analogous to those of nonsteroidal anti-inflammatory medications. Good sources of quercetin include:
- Onions (red, yellow, white)
- Cherry tomatoes
- Black currants
- Cocoa powder
- Green tea
- Apples (with skin)
Some spices have anti-inflammatory effects, too. Among the most promising are ginger and turmeric. Grate fresh ginger into stir fries, add to salad dressings, sip ginger tea, and add to high-fiber, low-fat muffins.
Turmeric (sometimes called curcumin) is a mustard-yellow spice from Asia that is the main ingredient in yellow curry. Turmeric may help arthritis by suppressing inflammatory body chemicals.
- The best strategy for keeping knee osteoarthritis symptoms at bay is to lose weight if you are overweight, color your plate with fruits and vegetables, enjoy fish, nuts, and healthy oils, and keep your body in motion.