Osteoarthritis occurs when the cartilage that pads your joints wears down over time, causing pain, stiffness, swelling, and a grating sensation in the joints. There is unfortunately no cure for the condition, though a doctor may suggest exercise; medications such as Prolia prescription medication, Evenity bone building drug, or Forteo prescription medication; or dietary changes to help build up bone strength. Try the following 6 foods to help prevent or ease osteoarthritis symptoms:
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1. Dark greens or spinach
Vitamin K, which is essential for bone and cartilage mineralization, is an important aspect of an osteoarthritis diet. With the wide range of vegetables and dark greens available that contain vitamin K, including bok choy, broccoli, and spinach, it is easy to incorporate more of the vitamin into your diet and avoid vitamin K deficiency, which can worsen osteoarthritis. Try mixing up a spinach or kale salad or adding some bok choy or broccoli to a stir fry.
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2. Fish oils
Taking a daily fish oil supplement is a quick and easy way to ensure you are receiving a high enough concentration of omega-3 fatty acids, which work as anti-inflammatories and can ease the symptoms of osteoarthritis, especially swollen joints. Moreover, fish liver oil is also a great source of vitamin D, which is essential to maintaining healthy joints, and vitamin A, which functions as an antioxidant.
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3. Brazil nuts
While all nuts are great sources of protein and healthy fats, brazil nuts are particularly beneficial for osteoarthritis patients. High in selenium and antioxidants, brazil nuts are particularly good for fighting free radicals, which can cause oxidative damage to cartilage and joints, worsening osteoarthritis. Moreover, brazil nuts contain phenols, which have been shown to have anti-inflammatory properties.
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4. Dried figs
Dried figs are high in both calcium and vitamin K, both of which are essential to building strong, dense bones. Figs are also packed with magnesium, which has been shown to reduce osteoarthritis knee pain and can reduce cartilage damage, and possess antioxidant-and-anti-inflammatory properties. Dried figs can be enjoyed year-round; try them by themselves as a sweet snack, or add them to your morning yogurt or side salad to give your meals an extra boost.
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5. Plain yogurt
If you are looking to strengthen your bones to ease osteoarthritis symptoms, calcium and vitamin D are some of the most essential vitamins and minerals to include in your diet. Dairy products, such as milk, cheese, and yogurt, contain high levels of calcium and vitamin D. Yogurt is particularly beneficial for osteoarthritis patients, as the probiotics in yogurt have been shown to also have anti-inflammatory properties.
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6. Flaxseed
Flaxseed, also known as linseed, is rich in alpha-linolenic acid (ALA), an omega-3 fatty acid, which can reduce inflammation and pain associated with osteoarthritis. Two tablespoons of ground flaxseed contains over 140% of the recommended daily intake of omega-3s. Whole and ground flaxseeds also contain lignans, which have antioxidant properties. Flaxseeds can supplement almost any dish. Try adding some ground flaxseed or flaxseed oil to your soups, salads, and sandwiches.
