What to eat and drink if you have osteoarthritis

People with osteoarthritis should cut calories, eat more fruits and vegetables, supplement omega-3, vitamins C and D, and avoid cooking food at high temperatures.

Osteoarthritis is a condition in which the cartilage and disc layers are damaged and reduced in function. Patients with osteoarthritis may experience one or more symptoms such as inflammation, reduced lubricating synovial fluid, difficulty moving, etc.

According to Associate Professor, Dr. Luu Thi Hiep, University of Medicine and Pharmacy Hospital, Ho Chi Minh City - Facility 3, osteoarthritis is common in the elderly, especially those over 60. The function of bones and joints decreases as you age.

In the treatment of osteoarthritis, nutrition plays an indispensable role. A healthy diet does not completely cure the disease, but it can help patients stay healthy and make treatment and control of the disease easier.

Below is a reasonable diet for people with osteoarthritis, according to Associate Professor Hiep.

Cut down on extra calories

If you are obese, you should lose weight. When you control your weight, your cartilage will be strong and inflammation will be reduced.

To reduce calories, patients should:

- Eat smaller portions.

- Avoid sugary foods and drinks, especially carbonated soft drinks.

- Eat mainly foods of plant origin, and wash them thoroughly before eating.

Eat lots of fruits and vegetables

You should eat foods containing antioxidants to protect your cells from damage. Antioxidants are found in fruits and vegetables such as apples, onions, chives, strawberries...

Omega-3 Supplement

Omega-3s play a role in reducing morning joint pain and stiffness. Omega-3s are found in fatty fish such as salmon, tuna, mackerel, herring, and sardines.

Use olive oil instead of other fats

The compound in olive oil called oleocanthal has anti-inflammatory effects similar to ibuprofen. Therefore, people with osteoarthritis should add olive oil to their diet instead of other fats.

Provide enough vitamin C

Vitamin C builds collagen and connective tissue, which helps keep bones strong. Citrus fruits, red peppers, strawberries, broccoli, cabbage... are high in vitamin C.

The recommended daily allowance of vitamin C is as follows:

- Women: 75 mg.

- Men: 90 mg.

Boost vitamin D

Increase vitamin D in people with osteoarthritis by regularly exposing to sunlight in the early morning, exercising. At the same time, consume foods rich in vitamin D or supplement with a dose of 25 μg/day or less.

Avoid cooking food at high temperatures

Meat cooked at high temperatures creates compounds that can cause inflammation in the body. People with osteoarthritis should limit their intake of grilled, fried meats and processed foods.

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