Osteoarthritis is a condition in which a cushion of cartilage between your joints wears away. As a result, you may feel severe pain and swell in your joints. If you’re suffering the symptoms of Osteoarthritis, then hopefully this article will benefit you a lot.
There’re a lot of foods that have anti-inflammatory properties. It will help you to reduce symptoms of Osteoarthritis. Here, we are going to tell you the best diet that can help you to improve Osteoarthritis.
Anti-inflammatory foods help to reduce the inflammation in your body. Eating anti-oxidant foods that contain Vitamin A, C, and E may help you to diminish the chances of further damage in the joint.
Olive oil, rich in omega 3
In Osteoarthritis, the choice of fat is essential. Use olive oil and rapeseed oil, fats rich in omega 3. These fatty acids are vital to our body. They act as painkillers and reduce the inflammation caused by the wear of the cartilage.
It is recommended to consume it regularly. Our diet is often more abundant in omega-six fatty acids, which promote inflammation. To balance the intakes of omega-6, it’s crucial to take omega-three daily.
Oily fish for selenium and zinc
Fill your plate with Salmon, mackerel, sardines, fresh tuna, anchovies, herring, because these fatty fish are rich in omega 3. Other foods that contain omega 3 are chia seeds, flaxseed oil, and walnuts.
Not only that, but they also contain selenium and zinc. Additionally, two anti-oxidants that neutralize free radicals, responsible for the aging of our cells and directly involved in Osteoarthritis.
Try to eat it one to three times a week, if possible.
Red fruits, full of anti-oxidants
Blueberries, cherries, raspberries, goji berries…! All these red fruits contain anthocyanin, natural pigments to which they owe their color and which act as powerful anti-oxidants.
To fight against free radicals, enjoy them nature sorbet, smoothie, or a quark. However, avoid the pies because the dough is often high in bad fats, and you lose all the benefits sought.
Red cabbage, Cauliflower, Brussels sprouts, broccoli are Cruciferous vegetables. They are not always appreciated yet!
They contain Sulphur and fibers, which have anti-oxidant properties, without forgetting vitamin K. It helps the bones to fix calcium, essential in the event of wear of the cartilage.
To facilitate digestion and avoid the inconvenience of swelling, boil them in the water, then cook them as usual.
Ginger, anti-inflammatory properties
Ginger contains an organic compound called diallyl disulfide that acts against the enzymes that can damage cartilage. This raspy root with a peppery taste is doubly interesting for relieving joint pain. It is rich in anti-oxidants. It has anti-inflammatory properties due to the main active ingredient called Gingerol.
You can consume raw ginger by grating or powdering it for your dishes and sauces. To vary tastes, alternate with turmeric, one of the spices that make up curry, also very rich in anti-oxidants.
Flax seeds, essential fatty acids
Not always well known, flax seeds, with a nutty flavor, also contain the famous omega 3.
You can put them in your salads or reduce them to powder for your preparations and sauces. You will find them in the dried fruit section of your supermarket.
Leafy Green vegetables
Dark Leafy green vegetables have a huge amount of vitamin D. They’ve stress-fighting phytochemicals and anti-oxidants property. Vitamins D present in them helps you in calcium absorption. They can also boost your immune system and help your body to fight off infection. Spinach, kale, chard, and collard green are all examples of dark leafy green food.
Green tea contains high levels of polyphenols. Polyphenols are antioxidants. Experts believe that it aids in reducing inflammation and reduce the process of cartilage damage.
These above tips not only help to reduce the inflammation level in your body but also decrease your weight. Moreover, these tips also assist you in keeping your joints happy.