Healthy diet can benefit you a lot when you have osteoarthritis. Because it can help you keep your weight under control, build strong cartilage, and cut some inflammation.
Therefore, it should be an anti-inflammatory diet. This means eating more of the foods that are good for joint health. Fish, nuts, fruits and vegetables, beans, whole grains, and olive oil all fall into that category.
What you should do
Take smaller portions, avoid sugary foods and drinks, and eat mostly plant-based foods.
- Eating More Fruits and Veggies
Some antioxidants, found in fruits and veggies like apples, onions, shallots, and strawberries, may also help reduce joint inflammation and pain.
- Adding Omega-3 Fatty Acids
Omega-3s may help relieve your joint pain and decrease morning stiffness. They work by reducing inflammation in your body.Some of the best sources of omega-3s are trout, salmon, mackerel, herring, tuna, and sardines.
- Using Olive Oil in Place of Other Fats
One study shows that a compound in olive oil, called oleocanthal, helps prevent inflammation.
A key element for joint health, vitamin C helps build collagen and connective tissue. Try citrus fruits, red peppers, strawberries, broccoli, cabbage, and kale.
What you should avoid
- Meat cooked at high temperatures
- grilled, fried, broiled, and microwaved meats
- processed foods,
These foods make compounds that can cause inflammation in your body. They're called advanced glycation end products (AGEs), and they're linked to diseases such as arthritis, heart disease, and diabetes.
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