Foods to Eat in Arthritis, Joint & Knee

Pain

Broccoli for Arthritis, Joint & Knee Pain

• Apparently, Mom knew what she was talking about when she told you to eat your broccoli. Broccoli, cauliflower, and other cruciferous vegetables were shown to protect against the development of arthritis.

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Vitamin D for Arthritis, Joint & Knee Pain

• A large study of 29,000 women without a history of arthritis found that those who consumed more dietary vitamin D had a lower risk of developing rheumatoid arthritis.

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Ginger for Arthritis, Joint & Knee Pain

• Ginger has been used for thousands of years to treat colds, nausea, migraines, and hypertension. Although clinical studies report mixed results regarding ginger’s role in arthritis, the anti-inflammatory and antioxidant role of ginger.

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Green Tea for Arthritis, Joint & Knee Pain

• Green tea has been the subject of much health buzz in recent years, and with good reason. Compared with regular black tea, green tea looks weak and insubstantial.

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Olive Oil for Arthritis, Joint & Knee Pain

• In addition to healthy monounsaturated fats, olive oil contains a natural compound called oleocanthal which may help prevent arthritis- related inflammation.

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Omega-3 Fats for Arthritis, Joint & Knee Pain

• While other foods increase levels of inflammation in the body, omega-3s actually work to decrease inflammation by suppressing the production of enzymes that erode cartilage. A host of studies have demonstrated that omega-3 fish oils can reduce symptoms of rheumatoid arthritis.

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Vitamin C for Arthritis, Joint & Knee Pain

• Vitamin C is one of the nutrients most responsible for the health of collagen, a major component of cartilage. In addition, research suggests that people who eat a diet low in vitamin C may have a greater risk of developing some kinds of arthritis.

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Almonds for Arthritis, Joint & Knee Pain

• Vitamin E is known for its strong antioxidant powers. Researchers found less vitamin E in the knees of the osteoarthritis patients, implying that they were getting less of the vitamin’s protective benefits. Almonds are sources of vitamin E.

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Oranges for Arthritis, Joint & Knee Pain

• Vitamin C is well known as an essential nutrient. People who reported consuming less vitamin C had more change in their leg bones — thought to be a precursor to the cartilage loss that marks knee osteoarthritis.

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Spinach for Arthritis, Joint & Knee Pain

• Vitamin K may not get as much attention, but some research indicates that lack of sufficient vitamin K may contribute to osteoarthritis of the knee.

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Cherries for Arthritis, Joint & Knee Pain

• Cherries get their crimson color from natural plant chemicals called anthocyanins. Several studies have shown that fresh cherries and tart cherry juice may curb inflammation.

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Red Peppers for Arthritis, Joint & Knee Pain

• Red peppers are brimming with vitamin C. Vitamin C helps your body make collagen, which is part of your cartilage, tendons, and ligaments that cushion your joints and hold them together.

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Oatmeal for Arthritis, Joint & Knee Pain

• Whole grains like oatmeal are linked to lower levels of inflammation. Refined grains, such as white flour, have the opposite effect. While exercise helps strengthen bones and muscles, it also puts a strain on joints.

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Turmeric for Arthritis, Joint & Knee Pain

• Turmeric is a staple in Indian food. It's rich in a chemical called curcumin. One study found that a curcumin extract worked as well as ibuprofen at easing knee aches and pains.

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Walnuts for Arthritis, Joint & Knee Pain

• Walnuts are high in several nutrients that counter inflammation, including omega-3 fatty acids. Keep in mind that while walnuts and other nuts are good for you, they're also very high in calories; so limit yourself to a handful a day.

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Foods to Avoid in Arthritis, Joint & Knee

Pain

Inflammatory Foods for Arthritis, Joint & Knee Pain

• Arthritis is a general term encompassing conditions that share joint pain and inflammation. Typical treatment involves pain-reducing medication.

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Fried & Processed Foods for Arthritis, Joint & Knee Pain

• Researchers at the Mount Sinai School of Medicine examined disease prevention through diet. Fried meats and prepared frozen meals can reduce inflammation and actually help restore the body’s natural defenses.

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Sugar & Refined Carbs for Arthritis, Joint & Knee Pain

• High amounts of sugar in the diet result in an increase in AGEs, which, as discussed in an earlier slide, can result in inflammation.

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Dairy Products for Arthritis, Joint & Knee Pain

• Dairy products may contribute to arthritis pain due to the type of protein they contain. Some people this protein may irritate the tissue around the joints. Some sufferers of arthritis pain have success switching to a vegan diet—which contains no animal products whatsoever.

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Alcohol & Tobacco for Arthritis, Joint & Knee Pain

• Tobacco and alcohol use can lead to a number of health problems, including some that may affect your joints. Smokers are more at risk for developing rheumatoid arthritis, while those who consume alcohol have a higher risk for developing gout.

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Salt & Preservatives for Arthritis, Joint & Knee Pain

• Know what’s in your food. Many foods contain excessive salt and other preservatives to promote longer shelf lives. For some people, excess consumption of salt may result in inflammation of the joints.

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Corn Oil for Arthritis, Joint & Knee Pain

• Many baked goods and snacks contain corn or other oils high in omega-6 fatty acids. Some studies have looked at the pain-relieving effects of omega-3s on individuals with rheumatoid arthritis, and have found that fish oil, which contains omega-3s, may help with joint pain relief in certain people.

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