When you make a plan to face the knee osteoarthritis (OA), do not ignore the power of food. There is no specific diet that treats your problem, but you can get some health benefits if you eat smart. You will keep your weight under control, build a strong cartilage and cut some inflammation.
You do not need to make a great review for your diet. Follow these simple steps to keep your joints happy.
1. Cut extra calories
your knees will feel better if you keep your waist finish. When you let go of these extra pounds, you will put less stress in your joints. A good way to lower your calorie count: take smaller portions, avoid sugar food and beverages and eat mainly plant based on plants.
2. Eat more fruits and vegetables
Feel free to eat a lot. Many are loaded with antioxidants - substances that can help protect your cells from damage.
Some antioxidants found in fruits and vegetables such as apples, onions, shallots and strawberries, can also help reduce inflammation and pain.
Healthy Eating Weight Loss - Healthy Eating for Knee Osteoarthritis
3. Add omega-3 grease acids
omega-3s can help relieve your pain in the joints and decrease the rigidity of the morning. They work by reducing inflammation in their body.
An easy way to add them to your diet is to eat two portions of 3 ounces of greasy fish every week. Some of the best sources of omega-3 are trout, salmon, mackerel, herring, tuna and sardines.
4. Use olive oil in place of other fats
a study shows that a compound in olive oil, called olocanthal, has the same anti-inflammatory effects as ibuprofen. The olive oils with the strongest flavor have the highest amount.
To add olive oil to your extra calorie diet, use it instead of other fats such as butter.
5. Get enough vitamin C
A key element for joint health, vitamin C helps build collagen and connective tissue. Many tasty foods can give you this nutrient. Try citrus fruits, red peppers, strawberries, broccoli, cabbage and cabbage. Aim for the recommended amount of 75 milligrams per day for women or 90 milligrams per day for men.
6. Avoid high cooking temperatures
Meat cooked at high temperatures makes compounds that can cause inflammation in your body. They are called advanced glication final products (ages), and are linked to diseases such as arthritis, heart disease and diabetes.
You can reduce your age levels if you cut into grilled, fried meat, grilled and microwave. It is also useful to limit processed foods as they are often cooked at high temperatures.
