Diet for osteoarthritis:
What to avoid, what to include
What you eat does impact arthritis. This diet for osteoarthritis reviews foods that researchers have found can help relieve osteoarthrtitis symptoms and in some cases show the progression of the disease. We've also compiled a list of foods that should be avoided.
Diet for Osteoarthritis - Foods to eliminate
Diets that are high in refined foods like white rice, white bread, sweets, white pasta, and laden with saturated and trans fats have been shown to contribute to the development or progression of osteoarthritis, according to www.whfoods.com (World's Healthiest Foods), a website dedicated to nutrition education.
 Listed here are foods to avoid if you want to get started on a diet for osteoarthritis.
- Fried foods
- Foods with partially hydrogenated trans fats - such as margarine, chips, baked goods
- Saturated fats - such as animal fats (butter)
- Sugar - white and raw sugar (sugar that occurs in fruit is OK)
- White flour, rice and pasta (substitute whole grain versions)
- Most fast food and prepackaged foods and snacks
- Corn oil, safflower oil, sunflower oil, soy-based oils (substitute extra virgin olive oil)
Diet for Osteoarthritis - Foods to include in your diet
Foods with Vitamin C - Scientists have established that the antioxidant Vitamin C is important to developing normal cartilage, and that it may even be able to reverse some cartilage damage. Researcher have found that osteoarthritis patients who consume more vitamin c in their diet have a slower progression of the disease than patients who eat low levels of Vitamin C. Foods that contain significant amounts of Vitamin C:
- Papaya
- Bell peppers (yellow, red and green)
- Broccoli
- Brussel sprouts
- Strawberries
- Oranges
- Canteloupe
- Kiwifruit
- Cauliflower (boiled)
- Kale (boiled)
- Grapefruit
- Tomatoes
- Raspberries
Foods with Vitamin D - Osteoarthritis progresses more slowly in patients who have plenty of Vitamin D in their diet. In addition, this vitamin has been linked to rebuilding cartilage and preventing the breakdown of cartilage.
Foods that contain Vitamin D are: wild-caught salmon, sardines, shrimp, fortified milk, cod, and eggs. If you check food labels, you can also find Vitamin D-fortified orange juice and yogurt. Vitamin D is one nutrient that can be difficult to get through diet alone. I personally supplement with Vitamin D daily.
There is currently much discussion about whether the current U.S. recommended daily intake of Vitamin D is enough (400 IU). An August 2009 study found that 69 percent of U.S. children are lacking in Vitamin D. Some experts believe the minimum recommended intake will be increased in 2010.
In addition to this diet for osteoarthritis, we've created a page with natural arthritis remedies.
Foods that contain Beta-Carotene - This compound is an antioxidant that's been shown to help protect joints and slow down osteoarthritis. Foods that contain high levels of beta carotene are:
- Carrots
- Boiled spinach
- Sweet potatoes with skin
- Kale
- Collard greens
- Winter squash
- Canteloupe
- Romaine lettuce
- Broccoli
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Diet for Osteoarthritis - Foods that fight inflammation
Much of the pain that accompanies with arthritis is due to inflammation associated with the disease. To ease pain, you will want to add foods that are inflammation fighters.
Foods with Omega 3 Fatty Acids
- Wild-caught salmon
- Walnuts
- Flax seeds
Foods with the inflammation-fighting flavanoid, quercetin
- Apples
 - Asparagus
- Cherries or cherry juice
- Green tea
- Onions
- Raspberries
- Spinach
Spice up your diet for osteoarthritis with anti-inflammatory spices
- Ginger
- Oregano
- Rosemary
- Sage
- Thyme
- Turmeric
As you can see this diet plan is heavy on healthy fruits and vegetables. Besides treating your osteoarthritis symptoms, a diet rich in fruits and vegetables will likely make you healthier overall, plus you may even lose weight. Your aching joints will be so pleased.
The information on this website is for informational purposes only and is not intended to replace medical advice or diagnose or treat any health condition. The statements on this site have not been evaluated by the Food and Drug Administration.
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