Nutrition In Osteoarthritis Of The Knee

Author: Karen Lennox Time for reading: ~2 minutes Last Updated: August 08, 2022

CHAPTERS (Table Of Contents)

Osteoarthritis is a common disease that affects over 10% of people. It can affect different parts of the body, but usually occurs in the knee.

The paradox is that pain is treated with movement, but it stops people with the disease from moving fully.

This is a condition in which the articular cartilage gradually wears out, as a result of which the knee cap begins to rub, leading to difficulty in movement.

Fortunately, with diet the condition can improve.

1. Eliminate excess calories

Your knees will feel best if you are not overweight. When you lose extra pounds, you will also lighten your joints. Therefore, it is best to start with a limited calorie intake, avoid sugary foods and eat vegetables often.

2. Eat more fruits and vegetables

Eat as many fruits and vegetables as you want, most of which are loaded with many antioxidants that take care of the health of your cells. Some antioxidants (in apples, onions, strawberries) help reduce joint inflammation and pain.

3. Eat foods rich in Omega-3 fatty acids

Omega-3s help relieve pain and morning stiffness. They work by reducing inflammation in the body. An easy way to get them is to consume 100 grams of fatty fish a week - mackerel, salmon and others (see which foods contain the most omega-3 ).

4. Use olive oil

A compound in olive oil called oleocanthal helps prevent inflammation. About 3 1/2 tablespoons of olive oil relieve as much as 200 milligrams of ibuprofen. But this amount is equal to 400 calories.

To eat olive oil, but without increasing the calories in your diet, use olive oil instead of any other fat.

5. Get enough vitamin C.

A key element for joint health is vitamin C. It helps build collagen and connective tissue. Many delicious foods can give you the vitamin - citrus fruits, apples, peppers, strawberries, broccoli and more. The recommended dose is 75 milligrams per day for women and 90 milligrams for men.

6. Do not cook at high temperatures

In meat cooked at high temperatures, compounds are created that cause inflammation associated with diseases such as arthritis, diabetes and heart disease.

Choose long-term cooking at low temperatures to make sure you provide your body with the best food.

7. Eat foods rich in collagen

Collagen is very important for the construction of articular cartilage and takes care of both our joints and skin, slows down aging. Find out which are the best sources of collagen and include them in your diet.