What You Need to Eat to Ease Osteoarthritis Pain

There are some foods that are considered good to help ease osteoarthritis (OA) pain and may also improve other symptoms of this generative joint disease. But actually, there is still no adequate scientific evidence behind these claims. However in general, it is worth a try to prioritize the following healthy foods in your diet to help deal with your OA.

Vitamin C

The reason of why OA occurs is still debatable, though a wear & tear cartilage as the age (a classic theory) is the common answer among experts. Though it still has no cure, but many experts agree that it is treatable.

image_illustration221Diet changes may help, at least this can help control the weight. As well we know that obesity can make the damaged cartilage worse. More weight you gain means more pressure on your weight-bearing joint.

How about vitamin C? It’s undeniable that this vitamin is so essential for your overall health. It can be found in kiwi, berries, citrus, and pineapple.

The role of vitamin C for OA is not fully understood yet. But it may help reduce the risk of osteoarthritis in the knee – according to a study in 2011. It may also be effective to help slow the progression of the disease.

The body cannot store vitamins that you eat. Therefore you need to continuously eat vitamin in your diet. And it’s also important to avoid too much consumption of vitamin C – otherwise this can be harmful. Normally, the consumption of vitamin should be about 65 – 85 micrograms per day.


This substance plays a key role to give red color in tart cherries. It may help relieve some symptoms of OA. Some sufferers find a better control in their OA symptoms (such as joint pain) with products containing tart cherries – according to small trials in 2013.

However, researchers admit that further larger trials are required to confirm the effectiveness of anthocyanin for OA. No matter what the option you choose, never change /stop the medicine that you are taking before first talking with your doctor!

Omega-3 fatty acids, natural anti-inflammatory option

We know well that they are healthy fats, great for the health of your heart and cardiovascular system in general. And did you know that they also can help fight against inflammation – a thing that can be so essential to deal any forms of arthritis?!

In arthritis (particularly rheumatoid arthritis, an arthritis linked to the abnormality function of immune system), the body is more vulnerable to have excess inflammation. In osteoarthritis (an arthritis that has nothing to do with autoimmune problem), the treatment plan is also focused to reduce the risk of inflammation in the affected joint as low as possible.

There are more clearly evidences that eating more omega-3 fatty acids can help for rheumatoid arthritis. Unfortunately, it’s not clear yet whether they also work for OA.

However, getting plenty of omega-3 fatty acids in your diet is commonly worth a try. Remember, that these healthy fats are good for your overall health, especially for the heart as noted before.

But again, moderation is always the key. No matter the healthiest food you eat, it contains calories. And if you eat it too much, you can gain weight and will be bad for your weight control!

Fatty fish are some good sources where you can start to find omega-3 fatty acids for your healthy diet. These include tuna, mackerel, and salmon.

But if think that you are also sensitive to uric acid, fatty fish rich in uric acid such as mackerel and tuna may be not your option or you may need to limit them in your diet. Too high level of uric acid in the joint is a reason behind gout (another kind of arthritis).

Furthermore, omega-3 supplements are also available. Again, first consult with your doctor before taking any supplement, especially true if you are also taking certain medicines. Ask him /her whether taking this supplement is worth a try!

Turmeric (a spice that may help)

This traditional eastern plant contains an anti-inflammatory substance called curcumin. A few studies reveal that curcumin may help manage inflammatory-related joint problem such as osteoarthritis.

But since the safety data is not enough, it’s much better to work with a professional herbalist before using it as a part of treatment options for your OA. In some eastern countries such as India, the use of turmeric is very common. Even it can be found in some eastern foods as a spice.

Diallyl disulfide

Leeks, onions, and garlic belong to the same family called allium. They contain diallyl disulfide, an essential compound that could be beneficial in numerous of different disease, including OA or other types of arthritis.

Diallyl disulfide may help by controlling or reducing cartilage-damaging enzymes. People who often consume garlic in their diet may have lower risk of OA in the hips, according to one study.


It is a compound that can be found naturally in the some vegetables, especially such as cabbage, kale, cauliflower, and broccoli! According to a new research in 2013, sulforaphane may help control the damage to the joint in OA and make it slower in progression.

Unfortunately, this research observed mice for the object. This suggests that it’s too early to conclude that sulforaphane really works for people with OA. But overall, it’s always good idea to get plenty of fibers (veggies) in your daily diet.

See also foods are considered bad in general for arthritis!

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