Drugs.com → Osteoarthritis → Eating Right for OA

Eating Right for OA

Combat your knee pain with these quick and easy recipes.

Published October 7, 2011

OA Treatment on Your Plate

If you're dealing with osteoarthritis (OA) of the knees, here's some good news: research has shown that a diet rich in fruits and vegetables has been shown to help reduce inflammation and pain in your joints.

Click through this slideshow to learn how food can help your OA, which foods to include in your diet, and more. Click "next" to get started.

How Food Helps

Inflammation produces free radicals, the cell-damaging molecules that are formed in response to toxins or natural body processes. The synovium (the cushion between knee joints) is as prone to this kind of damage as the skin, eyes, or any other body tissue. Antioxidants protect the body from free radicals. Research has shown that certain antioxidants may help prevent arthritis, slow its progression, and relieve pain. Being at a healthy weight is a critical component to managing OA of the knees.

The Importance of Losing Weight

Avoiding extra fat doesn't just take weight off your knees. Body fat is metabolically active, capable of producing hormones and chemicals that actually increase levels of inflammation.

Try these calorie-controlling strategies: dine in instead of out, eat smaller portions, don't buy high-calorie foods, and try eating soups as a starter to control hunger.

We recommend Spicy Vegetable Soup.

Vitamin C

The antioxidant vitamin C is necessary for cartilage development. A lack of vitamin C can lead to weakened cartilage and increase osteoarthritis symptoms.

Include these in your shopping cart: papaya, bell peppers, oranges, cantaloupe, cauliflower, grapefruit, pineapple, broccoli, strawberries, kiwi, kale, tomatoes, raspberries, or guava.

Vitamin D

Research is mixed about vitamin D, but some studies show vitamin D can help prevent the breakdown of cartilage, and decrease the risk of joint space narrowing. Enjoy these vitamin D-rich foods: wild-caught salmon, sardines, shrimp, fortified milk, cod, and eggs. Look for other Vitamin D (and calcium) fortified foods such as orange juice, breakfast cereals, tofu, and yogurt.

Try this recipe: Grilled Wild Salmon With Cucumber-Avocado Salsa.

Beta-carotene

Beta-carotene is another powerful antioxidant that helps destroy free radicals before they can cause excessive damage to joints. Fortunately, beta-carotene is easy to identify because it gives fruits and vegetables, such as carrots, their bright orange color. Other excellent sources include sweet potatoes, kale, winter squash, collard and mustard greens, chard, cantaloupe, romaine lettuce, spinach, parsley, apricots, peppermint leaves, Brussels sprouts, tomatoes, broccoli, and asparagus.

Try some Cantaloupe Wedges with Feta Cheese.

Omega-3 Fatty Acids

The healthiest fats for people with OA (or other inflammatory disorders) are omega-3 fatty acids. While some foods increase levels of inflammation in the body, omega-3's actually work to decrease inflammation by suppressing the production of cytokines and enzymes that break down cartilage. Foods with the highest amount of omega-3 fatty acids are salmon (wild, fresh or canned), herring, mackerel (not king), sardines, anchovies, rainbow trout, Pacific oysters, omega-3-fortified eggs, flaxseed (ground and oil), and walnuts.

Try these Roasted Spices Walnuts for a great snack.

Bioflavanoids

Bioflavonoids such quercetin and anthocyanidins are both forms of antioxidants. The anti-inflammatory effects of quercetin may be similar to those of nonsteroidal anti-inflammatory medications (such as aspirin and ibuprofen). Good sources of quercetin include onions (red, yellow, white), kale, leeks, cherry tomatoes, broccoli, blueberries, black currants, lingonberries, cocoa powder, green tea, apricots and apples with skin.

Try some Iced Green Tea with Ginger and Mint.

Spices

Some spices have anti-inflammatory effects, too. Among the most promising are ginger and turmeric. Grate fresh ginger into stir-fries, add to salad dressings, sip ginger tea, and add to high-fiber, low-fat muffins. Turmeric, sometimes called curcumin, is a mustard-yellow spice from Asia. It is the main ingredient in yellow curry. Scientific studies have shown that turmeric may help arthritis by suppressing inflammatory body chemicals. Enjoy chicken curry and look for recipes that call for this anti-inflammatory bold-colored spice.

Try some Turmeric-Roasted Cauliflower.

Find More Recipes

It's clear that the best strategy for keeping knee osteoarthritis symptoms at bay is to lose weight if you're overweight, color your plate with fruits and vegetables, enjoy fish, nuts and healthy oils, and keep your body in motion. Use Healthline's Foodily Recipe Search to find more recipes to help your OA.

Your knees (and your waistline) will thank you.

Previous Next