Osteoarthritis Ideal Diet Plan

What is osteoarthritis?

Osteoarthritis (остеоартрит, مرض هشاشة العظام) is a degenerative disease affecting the joints and leading to functional abnormalities stimulating the feeling of extraordinary discomfort in the affected joint. Apart from medicines and lifestyle modifications, a healthy balanced diet plays an important role in alleviating osteoarthritis. Below is a detailed diet plan for osteoarthritis.

Balanced Diet plan for Osteoarthritis

The role of Vitamin D in preventing Osteoarthritis

Vitamin D adequacy in our bodies is the basis for obtaining and keeping healthy bones. Moreover, Vitamin D regulates the consumption of calcium in our organism and assures healthier functioning joints. Naturally, Vitamin D is synthesized in the skin upon exposure to sunlight for a minimum period of 15 minutes, three times a week.

Building upon these facts obtaining normal vitamin D levels naturally is more difficult for employees and elderly people as their pores and skin are rendered and thus unable to convert sunlight (uv rays) to sufficient amounts of Vitamin D. Alternatively people of this group can have meals containing products such as seafood, eggs, whole grain cereals and cod-liver oils to get sufficient amounts of Vitamin D.

In obese people ((fat individuals)), Vitamin D supplements may be deposited in fatty tissue resulting in its deficit and therefore would eventually cause osteoarthritis.

Vitamin D supplements are available in various forms worldwide,  and whenever in need you can easily find them in nearby shops.

The role of vitamin C in preventing osteoarthritis

Vitamin C is a co-factor in the synthesis of proteoglycans and collagen necessary for the building of fibrous membranes as well as it plays an enormous role in preserving healthy joints. Vitamin C is an antioxidant providing a wide range of benefits. of these benefits, it neutralizes the toxins causing damage to muscle fibers, collagen and cartilage, as well as it promotes normal perfusion in micro capillaries.

Some of the excellent resources of vitamin C are tomatoes, potatoes, green leafy vegetables, citrus and oranges, strawberries, kiwi, pineapple, cauliflower, etc.

A mature woman must have a minimum of 75 gr. of vitamin C everyday while a mature man must have at least 90 gr. of vitamin C.

The role of vitamin B3 in preventing osteoarthritis

Vitamin B3 (niacin) plays an important role in protein synthesis, and is essential in preserving joint mobility. For this vitamin B3 products are highly recommended for patients suffering of osteoarthritis. Some of the excellent resources of vitamin B3 are chicken, peanuts, liver, fish, bran, yeast, etc.

The role of vitamin E in preventing osteoarthritis

Vitamin E decreases the damage of joints and is essential for preserving a healthy skin as well, for this reason it should be always incorporated in the diet plan for osteoarthritis. Some of the excellent resources of vitamin E are paprika, almonds, sunflower seeds, etc.

The role of Antioxidant Minerals in preventing osteoarthritis

Nutrients such as selenium, zinc oxide and copper are excellent antioxidants. These antioxidants protect against the effects of cytokines and consequently reduce the progression of osteoarthritis.

Multivitamins found in shops adds to this the diet program with all the essential antioxidants.

Beneficial resources of zinc are sesame plant seeds, wheat germ and oyster.

Nutrients loaded with copper are sunflower seeds, lentils, soybeans, cashew, etc.

Food sources saturated with selenium include egg, various meats, seafood, nuts products, etc.

The role of Omega-3 Fatty Acid in preventing Osteoarthritis

Found mainly in seafood products, omega-3 essential fatty acids minimize swelling induced by osteoarthritis.

Some of the excellent resources of omega-3 essential fatty acid are fish like salmon, sardine and mackerel, cod-liver oil, seafood products.

Omega 3 plays an important role in decreasing cholesterol levels, doctors recommend a diet free of omega-6 essential fatty acids as it adds to swelling and thus worsen the treatment outcomes by promoting joint rigidity and increasing the amount of discomfort in the bones of the affected joints. Products that contain omega-6 essential fatty acids like corn and cottonseed oil should be avoided.

The role of Beta-carotene in preventing Osteoarthritis

It has powerful antioxidants that avert the development of osteoarthritis. Colored fresh fruits and vegetables like peppers, kale, spinach, cantaloupe, pumpkin, carrots, etc. are excellent sources of beta-carotene.

The role of Fiber in preventing Osteoarthritis

Osteoarthritis is characterized by constant extraordinary discomfort. Opiate drugs can reduce the discomfort, but should be taken with precaution, as they can cause problems in the bowel by promoting white muscle spasm in the intestines.

An effective way to protect from bowel problems is to consume fiber-rich meals like whole grains, fresh fruits and fresh vegetables. Irregular bowel movements can be avoided by drinking enough amounts of water (more than 2.5 liters a day). This way, your medicines for osteoarthritis would not cause other relevant problems.

The role of Spices in preventing Osteoarthritis

Herbs or spices like rosemary, thyme, sage, turmeric, oregano, etc. are powerful antioxidants that can lower the swelling caused by osteoarthritis. Extract of ginger also decreases swelling and is effective for individuals battling with osteoarthritis. Moreover, these herbal plants have no side effects.

The role of Fruits and vegetables in preventing Osteoarthritis

Fresh green vegetables and fruits are loaded with antioxidants that are effective in fighting osteoarthritis by eliminating toxins and thus protecting against swelling.

What supplements to take for osteoarthritis?

Here are common supplements for osteoarthritis and the evidence of their positive effects on health and well-being.

Chondroitin sulphate products are confirmed standards used in the treatment course of osteoarthritis.

Glycosaminoglycan, precursors of Glucosamine accelerates the development of fibrous membranes as well as promotes its regeneration. However, chondroitin sulphate provides resiliency to the fibrous membranes. These products also reduce discomfort relevant to injuries of joints.

The role of Soy Protein in preventing Osteoarthritis

Aside from coping with the aches and discomfort relevant to osteoarthritis, soy proteins also relieve of other relevant signs like mobility issues and rigidity. Some of the excellent sources of soy proteins are soy flour, natural soybeans, tofu, etc.

Moreover, protein deficit results in fibrous damage and worsen osteoarthritis. Adding protein rich meals to the diet plan is important in the treatment course of osteoarthritis.

Some of the excellent resources of proteins are plant seeds, nuts, chicken, various meats, seafood, and egg.

One particular factor that should go along with the diet plan here is physical training so that to reduce additional grams of body-weight.

Unwanted body-weight puts additional pressure on the joints. Fat loss is essential in treating osteoarthritis as well as it promotes general health and prevents from the worsening and further development of osteoarthritis.

Verified by: Dr.Diab (June 27, 2017)

Citation: Dr.Diab. (June 27, 2017). Osteoarthritis Diet Plan. Medcoi Journal of Medicine, 7(2). urn:medcoi:article15700.