Osteoarthritis happens when the cartilage wears away and the bone slowly erodes. It affects the knees, hips, lower back, and neck. In addition to tissue damage, people experience pain and inflammation in the affected areas. So, what you eat can make a difference. Some foods can reduce inflammation and help alleviate the symptoms. Accordingly, here are some common foods that can help people manage osteoarthritis.

Omega-3-rich Foods

Omega-3s are healthy fatty acids with powerful anti-inflammatory properties. Eating foods rich in omega-3s can help people manage their symptoms by lowering inflammation caused by osteoarthritis. Multiple patients have reported a decrease in pain and morning stiffness after consuming an omega-3-rich diet. Fatty fish such as salmon, mackerel, sardines, tuna, and herring are the richest source of these healthy acids on the planet. People who do not prefer eating fish can take supplements containing omega-3, for example, fish oil. Other sources of acquiring these fatty acids include soy, chia seeds, flaxseeds, and walnuts.

Fresh Fruits and Vegetables

They’re packed with antioxidants and other vital nutrients that are beneficial for people with osteoarthritis. So, it’s best that people make their diet rich in a wide variety of them. Certain fruits and vegetables that can especially help people manage osteoarthritis include dark leafy greens, broccoli, cherries, and citrus fruits. Dark leafy greens are high in vitamin D and antioxidants: broccoli contains sulforaphane, and is rich in vitamins K and C; cherries are packed with anti-inflammatory compounds called anthocyanins; and citrus fruits like oranges, grapefruits, and limes are rich in vitamin C.

Nuts

Walnuts, almonds, pine nuts, and pistachios are among foods that can help people manage osteoarthritis. Nuts contain huge amounts of protein, calcium, magnesium, zinc, vitamin E, and fiber, all of which can help fight inflammation. Moreover, they also contain alpha-linolenic acid, a compound that boosts the immune system.

Garlic and Onions

People with osteoarthritis must also include some onion and garlic in their regular diet. They contain diallyl disulfide, a compound that can help slow down the damage of cartilage and improve the symptoms. Garlic and onion are famously used in many stir-fried dishes.

Dairy

If the bones are strong and healthy, many painful effects of osteoarthritis can be avoided. One of the best ways people can improve bone strength is by eating dairy products such as milk, yogurt, and cheese. They are rich in calcium and vitamin D, both of which are vital for healthy bones. Besides, dairy products are also high in protein and can help people build muscles.

Green Tea

Although not technically a food, green tea makes a phenomenal addition to the diet of people with osteoarthritis. Green tea is loaded with potent antioxidants called polyphenols, which researchers believe can help reduce inflammation and slow the rate of cartilage degeneration. Also, it contains beneficial antioxidants for stopping the production of molecules that damage joints in people with rheumatoid arthritis.