If you have osteoarthritis, these are the best foods you can eat (and those you can't)

If you have osteoarthritis, these are the best foods you can eat (and those you can't)

The osteoarthritis It is a degenerative disease that affects the joints of the body, especially the knees, hips, hands, and spine. Although there is no cure for osteoarthritis, Eating a balanced diet can help reduce symptoms and improve quality of life.

More than 30% of those over 40 in Spain suffer from it and 50% of them do not have their pain well controlled, so it is important to accompany it with a good diet that helps alleviate the symptoms.

Next, we leave you 7 of the best foods that can be consumed if you have osteoarthritis:

Fish, especially blue, is an excellent source of

Omega-3 fatty acids

, which have anti-inflammatory properties and can help reduce inflammation in the joints. Types of fish that are high in omega-3s include salmon, tuna, trout and herring.

blue fishShutterstock

Fruits and vegetables are rich in

vitamins, minerals and antioxidants

They help strengthen the immune system and reduce inflammation. Green leafy vegetables like spinach, kale and broccoli they are especially beneficial due to their calcium and vitamin K content, which are important for bone health.

Fruits and vegetablesShutterstock

Nuts and seeds are rich in

omega-3 fatty acids and antioxidants

which can help reduce inflammation in the joints. The walnuts, almonds, flax seeds and chia seeds are some of the healthy options.

Nuts and seedsShutterstock

Olive oil is rich in

oleic acid

, a type of monounsaturated fatty acid that has anti-inflammatory properties. Olive oil has been shown to reduce the symptoms of rheumatoid arthritis, making it an excellent choice for people suffering from osteoarthritis. The most recommended is olive oil. extra virgin oliveand it is preferable to consume it raw.

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extra virgin olive oilShutterstock

Turmeric is a spice that has been used traditionally in Ayurvedic medicine to treat inflammation and pain. The curcuminthe active compound in turmeric, has properties

antioxidant and anti-inflammatory

that can help reduce the symptoms of osteoarthritis. Turmeric can be added to curry dishes, soups, and stews to reap its benefits.


Ginger is another spice that has

anti-inflammatory properties

. Ginger has been shown to reduce pain and inflammation in people with osteoarthritis and arthritis. can be added fresh or dried ginger to curry dishes, soups and stews to reap its benefits.


Lean proteins like chicken, turkey, white fish are important for the

bone and muscle health

. They are also rich in nutrients like vitamin B6 and iron, which are important for general health. Lean protein can also help maintain a healthy weight, which can reduce the load on your joints.


In short, while there is no standard diet for everyone with osteoarthritis, eating a healthy eating already improves the prognosis of the disease. And this should be rich in fruits, vegetables, legumes, foods rich in essential fats… in addition to taking these foods into consideration, it is also important to avoid toxic habits such as alcohol or tobacco, since they can aggravate and/or accelerate the process. of the illness.

It is also recommended reduce ultra-processed foods high in “bad” fats, simple sugars, and salt.

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