Lifestyle factors such as weight, exercise and diet play a very important role in determining whether you will suffer from osteoarthritis or not. Many researches show that nutrition is a key factor in managing osteoarthritis.
This means that you can improve your condition by making necessary lifestyle and dietary changes. Given below are some foods that you should include in your diet.
Diet Plan For Osteoarthritis
Eat Foods Rich In Vitamin C
Vitamin C is a powerful antioxidant that helps fight free radicals, which are harmful for your body. Moreover, this vitamin supports formation of proteoglycans and collagens. Foods loaded with vitamin C include citrus fruits, green leafy vegetables, cantaloupe, strawberries, pineapple, tomatoes and potatoes.
The daily requirement of vitamin C in men is 90 mg and in women is 75 mg. However, people suffering from osteoarthritis should consume 200 mg of vitamin C per day to fight their condition.
Eat Foods Rich In Vitamin D
Vitamin D helps maintain healthy joint function and mobility, adequate serum calcium concentrations and strong bones. Vitamin D deficiency in people can cause cartilage damage.
You can easily get vitamin D by exposing your body to sunlight for 15-20 minutes. Foods rich in vitamin D include fish, tuna and fortified milk. Recommended daily vitamin D intake for people suffering from osteoarthritis is 600 IU.
Eat Foods Rich In Omega-3 Fatty Acids
Omega-3 fatty acids help fight inflammation and play an important role in the formation of the outer membranes of the joint cells. Foods rich in omega-3 fatty acids are halibut, tuna, sardines, walnuts, soy foods, olive oil, canola oil and flaxseed oil.
Eat Foods Rich In Beta-Carotene
Beta-carotene is an antioxidant that helps fight osteoarthritis. Foods that are jam-packed with beta-carotene are orange fruits, red fruits, yellow fruits, peppers, carrots, cantaloupe, spinach and kale.
Keep Calories In Check
To treat osteoarthritis effectively, make continued efforts to reduce your weight and maintain it. Maintaining a healthy weight will help you manage your condition better and prevent it from getting worse. Reduce serving sizes and avoid sugary foods and drinks. Consume calcium-rich dairy products, low-fat milk, cheese and yogurt. Choose plant-based products over animal-based products.
Diets To Avoid
There are certain diets that you should avoid to deal with your condition in a better way.
People following an alkaline diet should avoid eating red meat, grains, nuts, citrus fruits and sugar. Many people have achieved success in losing weight and improving their condition by following this diet, but there is no reliable data to prove that this diet is really effective.
Gin-Soaked Raisin Diet
Many osteoarthritis sufferers follow gin-soaked raisin diet because it helps fight pain temporarily. Also, it is well-known that raisins and grapes contain anti-inflammatory compounds. However, no research has been done to prove that this diet actually helps reduce the progression of osteoarthritis.
People following the nightshades diet should avoid eating peppers, potatoes and tomatoes to get relief from osteoarthritis symptoms. No research has been done to prove the effectiveness of this diet.
People following this diet consume lots of vegetables and avoid foods such as red meat, nuts, citrus fruits, sugar and coffee. No research has been done to prove that the dong diet really works.
Photo Credit : http://www.stemcellmd.org/conditions-treated/skeletal-muscular-disorders/osteoarthritis/