Staying at your ideal weight will also help relieve pressure on your hips and knees. It will also help to control the uric acid levels.
Antioxidants are also useful in controlling the free radical damage to the joints in inflammatory joint diseases.
Osteoarthritis
Unlike other forms of forms of arthritis, your risk of developing osteoarthritis is largely related to lifestyle factors like diet, weight, exercise, and previous injury. In fact, dietary and lifestyle changes can have a huge affect on the prevention and management of osteoarthritis. But where do you begin? There exists only preliminary research on the effects of nutrition on osteoarthritis, but these results are promising. At the same time, there are many claims about dietary supplements, foods, and other substances that have no research to back them up. This article will help you separate the facts from the fiction when it comes to fighting osteoarthritis with dietary changes. Keep in mind that nutrition is just one of the many factors affecting osteoarthritis, and you should always create a prevention or treatment plan along with your doctor's recommendations.
Fighting Osteoarthritis with the Right Food Choices
According to preliminary nutrition research, the following nutrients and substances in foods may benefit osteoarthritis.
Vitamin C may help reduce the progression of osteoarthritis. Vitamin C is involved in the formation of both collagen and proteoglycans (two major components of cartilage, which cushions the joints). Vitamin C is also a powerful antioxidant that helps to counteract the effects of free radicals in the body, which can damage cartilage.
* Vitamin C is found in citrus fruits, strawberries, peppers, kiwi, cantaloupe, green-leafy vegetables, cauliflower, tomatoes, potatoes, and pineapple.
* While most adults need between 75 mg (women) and 90 mg (men) of vitamin C each day, osteoarthritis experts suggest consuming 200 milligrams of vitamin C daily. Use the following chart as a reference guide to meet your needs.
Vitamin C Sources mg
Acerola cherries, 1 cup 820
Red bell pepper, 1 cup 280
Guava, 1 medium 165
Broccoli, 1 cup 120
Orange, 1 medium 120
Green bell pepper, 1 cup 120
Cauliflower (cooked), 1 cup 100
Papaya, 1 medium 95
Strawberries, 1 cup 90
Kale (cooked), 1 cup 85
Cabbage greens (boiled), 1 cup 80
Orange juice, 3/4 cup 75
Cantaloupe, 1 cup 70
Kiwi, 1 medium 60
Grapefruit juice, 3/4 cup 60
Beta-carotene is another antioxidant that also seems to help reduce the risk of osteoarthritis progression.
* Beta-carotene is found in red, yellow, and orange fruits and vegetables (pumpkin, cantaloupe, peppers, carrots) and many dark-green leafy vegetables (spinach, kale, Romaine lettuce).
* While most adults need about 2,330 International Units (IU) of beta-carotene each day, osteoarthritis experts recommend 9,000 IU of beta-carotene daily. Use the following chart as a reference guide to meet your needs. (Please note that while some foods have high levels of beta-carotene, it is non-toxic. Your body will only utilize what it needs.)
Beta Carotene Sources IU
Sweet potato (baked), 1 medium 28,058
Carrots (cooked), 1 cup 26,835
Spinach (boiled), 1 cup 22,916
Kale (boiled), 1 cup 19,116
Pumpkin pie, 1 slice 12,431
Carrot (raw), 1 medium 8,666
Butternut Squash (boiled), 1 cup 8,014
Spinach (raw), 1 cup 2,813
Mango, 1 cup sliced 1,262
Oatmeal, 1 pack instant 947
Tomato juice, 6 oz 819
Peach, 1 medium 319
Red pepper, 3" ring 313
Vitamin D is necessary for proper calcium absorption and bone structure, which are crucial in proper joint functioning. A low intake of vitamin D appears to increase cartilage loss.
* Vitamin D is known as the sunshine vitamin because your body can make it when your skin is exposed to ultraviolet sunlight—all you need is 15 minutes of exposure (face, arms and legs), without wearing SPF (it blocks your ability to make this conversion), three to four times a week. However, it may be difficult for some to meet the suggested 400 IU of vitamin D daily, including people who do not get outdoors much, people who are bundled up during the winter months with little sun exposure, and for older people whose skin is less efficient at this conversion.
* Fortified milk and cereals, eggs, tuna, and fish-liver oils all help the body obtain vitamin D. Supplements are another option, but always discuss that with your health care provider first.
* Recommended vitamin D intake ranges from 200 IU (for adults up to age 50) to 600 IU (for adults over age 70), but osteoarthritis experts suggest at least 400 International Units (IU) daily. Use the following chart as a reference guide to meet your needs.
Vitamin D Sources IU
Cod liver oil, 1 Tbsp 1,360
Salmon, 3.5 oz 360
Mackerel, 3.5 oz 345
Tuna (canned), 3 oz 200
Sardines (canned), 1.75 oz 250
Milk, D-fortified, 1 cup 100
Cereals, D-fortified, 1 cup 40
Egg (or egg yolk), 1 medium 20
Vitamin D supplement 200-400
Omega-3 fatty acids suppress inflammation and are used to form the outer membranes of joint cells. Omega-6 fatty acids, on the other hand, promote inflammation which can contribute to the pain and stiffness of osteoarthritis. Most people consume approximately 10 times more of the inflammation-promoting omega-6's than they do the anti-inflammatory omega-3's.
* Decrease your intake of omega-6 fatty acids by cutting back on corn, safflower and cottonseed oil. Limit your intake, as much as possible, of saturated fats and trans-fatty acids.
* Omega-3 fatty acids are found in cold-water fish (such as salmon, halibut, tuna and sardines), pecans, walnuts, soy foods (tofu, soybean oil), olive and canola oils, flaxseeds, and flaxseed oil.
* Nutrition and health experts recognize that omega-3's are healthy and should be a part of your diet, but have not yet established a recommended daily intake. Osteoarthritis experts suggest three grams of omega-3 fatty acids daily (with 0.7 grams coming from fish sources). Use the following chart as a reference guide to meet your needs.
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