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Many people find that changing their diet can help reduce osteoarthritis symptoms, including pain, stiffness, and swelling. This condition can affect any joint in the body, but people often notice it in their knees, hands, hips, or spine. This article will review which foods can affect joint cartilage should be chosen
1. Benefits of the Osteoarthritis Diet
Consuming a balanced and nutritious diet can help prevent further damage to joints and cartilage.
Specific foods or nutritional supplements cannot cure osteoarthritis, but according to the Arthritis Foundation, the right diet can improve symptoms of joint and cartilage related problems. Some foods have anti-inflammatory properties that can help relieve symptoms while other foods can make inflammation worse.
The right diet or using foods that are good for joints can help improve osteoarthritis in the following ways:
1.1. Reduces Inflammation and Prevents Damage A well-balanced, nutrient-dense diet gives the body the tools it needs to help prevent further damage to joints, especially in people with osteoarthritis.
Certain foods are known to reduce inflammation in the body and eating the right anti-inflammatory diet can improve symptoms. Eating enough antioxidants, including vitamin A, vitamin C, and vitamin E, can help prevent further damage to joints.
1.2. Lowers cholesterol People with osteoarthritis often have fairly high blood cholesterol levels, and lowering cholesterol can improve symptoms of the disease. Following the right diet can quickly improve the body's cholesterol levels.
1.3. Maintain a healthy weight Being overweight can be seen as causing extra pressure on joints and storing excess body fat can cause further inflammation. Therefore, maintaining a healthy weight can reduce the symptoms of osteoarthritis.
Một chế độ ăn uống khoa học giúp giảm tình trạng viêm xương khớp hiệu quả
2. Foods that should be selected for joint cartilage
Foods that are good for joint cartilage include specific foods in the diet that can strengthen bones, muscles, and joints and help the body fight symptoms of inflammation and disease. People with osteoarthritis have can choose some foods below to ease their symptoms:
2.1. Fish Oil Fish oil contains high levels of healthy omega-3 fatty acids. These polyunsaturated fats have anti-inflammatory properties that may benefit people with osteoarthritis. People with osteoarthritis or related cartilage should choose this food at meals about 2-3 times / week.
Those who do not like to eat fish can take an omega-3 supplement. Food sources of omega-3s include: chia seeds, flaxseed oil, and walnuts. ..
2.2. Oils In addition to fish oil, there are a number of other oils that can reduce inflammation. Extra virgin olive oil contains high levels of oleocanthal, and olive oil also has properties similar to non-steroidal anti-inflammatory drugs (NSAIDs).
Avocado and safflower oils are considered healthy options and can also help lower cholesterol.
2.3. Milk Milk and dairy products are rich in calcium and vitamin D. These compounds have a role in increasing bone strength, which can improve painful symptoms.
Furthermore, the protein content in milk can help build muscle. So milk is chosen to help control weight.
2.4. Dark Green Leafy Vegetables Green leafy vegetables contain high levels of Vitamin D and are quite rich in antioxidants and stress-fighting phytochemicals. Vitamin D is needed for calcium absorption, and vitamin D can also strengthen the immune system, helping the body fight infections.
Dark leafy greens include: Spinach; Kale; rainbow cabbage; collard blue
2.5. Broccoli Broccoli contains the compound sulforaphane, which researchers believe may slow the progression of osteoarthritis. This vegetable is also rich in vitamins K and C, as well as calcium that helps strengthen bones.
2.6. Green tea Green tea contains quite high levels of polyphenols. Researchers have demonstrated that green tea polyphenols belong to the group of antioxidants that can help reduce inflammation and slow the rate of cartilage damage.
2.7. Garlic Scientists believe that a compound diallyl disulfide in garlic may have the effect of working against enzymes in the body that damage cartilage.
2.8. Nuts Nuts and seeds are rich in calcium, magnesium, zinc, vitamin E and fiber and are all good for the heart. Furthermore, nuts also contain alpha-linolenic acid (ALA), which boosts the immune system.
3. Mediterranean Diet
The Mediterranean diet can reduce inflammation including symptoms of osteoarthritis. In addition to helping with osteoarthritis pain, the Mediterranean diet offers many health benefits that may reduce your risk:
Heart disease and stroke Muscle weakness in old age Alzheimer's disease Parkinson's disease Early death
Chế độ ăn Địa Trung Hải đem lại nhiều lợi ích cho sức khỏe và ngày càng phổ biến
4. Three foods to avoid
When someone is living with osteoarthritis, their body is in a state of inflammation.
While foods with anti-inflammatory properties can reduce symptoms, there are still some foods that contain compounds that cause this inflammation. People experiencing this symptom should avoid or limit these dietary options. Foods to avoid include the following:
4.1. Sugar Processed sugar can promote the release of cytokines, and sugar acts in the body as an inflammatory messenger in the body. Sugar can be added to sugary drinks, including: Sodas, sweetened teas, flavored coffees and some juice drinks, etc. These foods are more likely to aggravate the condition. inflammation.
4.2. Saturated fat Foods rich in saturated fat, such as: Pizza and red meat, can cause inflammation of adipose tissue, and these foods also contribute to the risk of developing obesity, disease, and obesity. heart disease and other conditions, which can make arthritis worse.
4.3. Refined Carbohydrates Refined carbohydrates, found in white bread, white rice, and chips, promote advanced glycation end oxidant (AGE) production. This compound can stimulate an inflammatory response in the body.
5. Ignore three arthritis food myths
Many people claim that there are certain foods that will make osteoarthritis worse, but there is not always scientific support for this theory.
5.1. Citrus fruits cause inflammation Some people think that they should avoid citrus fruits because of the acidic content of these fruits, which can cause inflammation. In contrast, citrus fruits have anti-inflammatory benefits, as well as being rich in vitamin C and antioxidants.
However, grapefruit juice can interact with some medications that doctors prescribe to use to treat arthritis.
5.2. Avoiding dairy helps with osteoarthritis Although milk and dairy products can cause medical problems for some people, these foods can have anti-inflammatory effects in others. For example, people with inflammatory symptoms related to gout should use skim or low-fat milk to protect against this condition.
The diet can help people determine if their symptoms improve or worsen with milk intake.
5.3. Stinging nettle causes inflammation Tomatoes, potatoes, eggplant and peppers all contain solanine in abundant amounts, However, these foods can be part of a number of causes of joint pain. However, there is currently no scientific evidence to explain this.
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Reference sources: healthline.com, medicalnewstoday.com
