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Though no specific osteoarthritis diet is recommended, eating a well-balanced healthy diet is essential to help build strong cartilage, keep weight down and reduce inflammation.
Maintaining a healthy weight is one of the most important things to do both to prevent osteoarthritis and to help keep it from getting worse. One study found that obese women who lost just 11 pounds cut their risk for knee osteoarthritis in half. Eating more antioxidant-rich fruits and vegetables is also essential to reduce joint inflammation and pain, and protect cells from damage. Omega-3 fatty acids, found in foods like salmon, olive oil and walnuts, are also good at reducing inflammation in the body and are easy to add to your diet.
Vitamin C has been shown to build collagen and connective tissue in the body. Citrus fruits, kale and red peppers are all good sources of vitamin C. Some experts also believe that meats cooked at high temperatures (as in grilling, frying and microwaving) should be avoided because this type of cooking produces compounds called AGEs that can worsen inflammation in the body.