What are the most beneficial foods for osteoarthritis?

By Ali Mobasheri, University of Surrey and Margaret Rayman, University of Surrey

Osteoarthritis or osteoarthritis It is the most common of the more than 200 forms of arthritis that exist and unfortunately there are no effective medications or treatments to alleviate a disabling disease that causes the joints to become stiff, causing great pain to those who suffer from it. Some drugs are in development, but it will take years for them to be tested and accepted.

Many people with osteoarthritis take a surprising amount of dietary supplements. The favorites are glucosamine and chondroitin sulfates, but research to this day does not recommend their use. However, we can announce that our recent review of published research shows that eating the right foods and doing moderate exercise can benefit people with osteoarthritis.

First of all, losing weight and exercising are the most important activities that osteoarthritis patients can do to reduce symptoms. Weight loss reduces the load on the joints and decreases inflammation throughout the body, thus mitigating the pain produced by the disease. Exercise helps you lose weight and maintain muscle strength, which protects your joints and makes movement easier. Therefore, obese and overweight people should lose weight and increase the strength of their muscles through exercise to improve their mobility and reduce the symptoms of arthritis.

Blue Fish

Eating certain foods can also help improve symptoms and reduce chronic joint pain. Salmon, mackerel, and sardines are known to improve joint pain and function, as these fish contain long-chain omega-3 fatty acids, the effect of which helps to quell the inflammatory substances our body produces. Likewise, taking 1.5 grams a day of fish oil supplements can also be effective.

However, eating only oils from fish is not enough to mitigate osteoarthritis. It is also important to moderate the long-term consumption of red meat high in fat, as well as to replace saturated animal fats with oils of vegetable origin, such as olive and rapeseed.

Lower cholesterol

Patients with osteoarthritis are at higher risk of having cholesterol, so following a diet that helps reduce the blood level will be beneficial, and will also lead to an improvement in cardiovascular health in general. Limiting your intake of saturated fat and increasing the amount of oats and other easily digestible fibers will help lower your cholesterol.

Other ways to lower your blood cholesterol level are to eat 30 grams of walnuts a day, 25 grams of soy protein from tofu, soy milk, or soybeans, as well as eating two grams of stanols and sterols a day. These substances are found in plants in small amounts, but the easiest way to consume them is through fortified beverages, spreads and yogurts that contain these plant components.


Osteoarthritis occurs when the joints become inflamed due to the body producing more reactive chemicals that contain oxygen. Therefore, ingesting more antioxidants that neutralize these chemicals should protect the joints. Vitamins A, C and E are powerful antioxidants that help maintain healthy connective tissues throughout the body. However, it is not so clear that osteoarthritis symptoms improve.

Vitamin A is abundant in carrots, kale, and sweet potatoes. Likewise, fresh fruit and green leafy vegetables are rich in vitamin C, especially citrus fruits, green and red peppers, and black currant. The nuts, seeds, and oils from sunflower seeds are a great source of vitamin E.

The> people who suffer from osteoarthritis. On the other hand, the vitamin D that the body produces when exposed to sunlight is important for bone health, and many people do not produce it in sufficient quantities. However, more research is needed before doctors can prescribe vitamin D supplements for osteoarthritis patients.

Although some well-known diet books advocate that certain foods should be avoided, there is no clinical evidence that this benefits osteoarthritis patients. With the help of some fellow nutritionists, we have summarized our findings in a British Dietetic Association (BDA) approved food information list, with which we seek to shed some light on beneficial diets to alleviate bone arthritis as far as the possible.

Article translated thanks to the collaboration with Fundación Lilly.

Ali Mobasheri, Professor of Musculoskeletal Physiology, School of Veterinary Medicine, University of Surrey and Margaret Rayman, Professor of Nutritional Medicine, University of Surrey

This article was originally published on The Conversation. Read the original.