If you have signs and symptoms of osteoarthritis it may not be too late to help improve some of your symptoms (Arthritis Foundation). Consuming a balanced and nutritious diet may help prevent further damage to the joints. It is not possible for specific foods or nutritional supplements to cure osteoarthritis, but, according to the Arthritis Foundation, certain diets can improve people’s symptoms. Some supplements and foods have anti-inflammatory capabilities helping to reduce symptoms. Some foods can actually trigger inflammation and it is important to watch and listen to your body and how it reacts to what you eat. Oily fish contains lots of omega-3 fatty acids, which have anti-inflammatory properties.
Oily fish contain lots of healthful omega-3 fatty acids. These polyunsaturated fats have anti-inflammatory properties so they may benefit people with osteoarthritis. Oily fish include,
Sardines, mackerel, salmon, fresh tuna
In addition to oily fish, some other oils can reduce inflammation. Extra virgin olive oil contains high levels of oleocanthal, which may have similar properties to nonsteroidal anti-inflammatory drugs (NSAIDs).
Avocado and safflower oils are healthful options and may also help to lower cholesterol.
Milk, yogurt, and cheese are rich in calcium and vitamin D. These nutrients increase bone strength, which may improve painful symptoms.
- Dark leafy greens
Dark leafy greens are rich in Vitamin D and stress-fighting phytochemicals and antioxidants. Vitamin D is essential for calcium absorption and can also boost the immune system, helping the body to fight off infection.
Dark leafy greens include: spinach kale chard collard greens
Broccoli contains a compound called sulforaphane, which researchers believe could slow the progression of osteoarthritis.
This vegetable is also rich in vitamins K and C, as well as bone-strengthening calcium.
- Green tea
Polyphenols are antioxidants that experts believe may be able to reduce inflammation and slow the rate of cartilage damage. Green tea contains high levels of polyphenols. Green tea is available for purchase online.
Scientists believe that a compound called diallyl disulfide that occurs in garlic may work against the enzymes in the body that damage cartilage.
Nuts are good for the heart and contain high levels of calcium, magnesium, zinc, vitamin E, and fiber. They also contain alpha-linolenic acid (ALA), which boosts the immune system.