Food can\u2019t cure arthritis, but it can make the disease less painful \u2013 or worse. Find out which 7 foods will help your aching joints and the 3 noshes to avoid. Plus, test your osteoarthritis IQ with our quiz\u2026<\/p>\n
People who suffer from arthritis are familiar with the pains, cracks and pops define the condition. But small changes in your diet can yield big rewards in managing the disease.<\/p>\n
\u201cFood isn’t a panacea, but some can make your joints healthier,\u201d says Leslie Bonci, R.D., director of Sports Nutrition in the Department of Orthopedic Surgery at the University of Pittsburgh.<\/p>\n
You may not be able to toss your Tylenol, but a diet rich in these foods can make you healthier and maybe lighter. After all, every pound you carry around your belly puts 10 pounds of pressure on your joints.<\/p>\n
Here are 7 foods to stock up on:<\/p>\n
Good food #1: Fatty fish (salmon, herring sardines) or any other food with omega-3 fatty acids, such as walnuts, soy beans, flax seeds, canola oil and pumpkin seeds<\/p>\n
Why it helps: Omega-3s decrease the production of chemicals that spread inflammation, plus they inhibit enzymes that trigger it \u2013 \u201ca dual benefit,\u201d Bonci says.<\/p>\n
Fatty fish also contain vitamin D, which helps prevent swelling and soreness.<\/p>\n
When the Women\u2019s Health Study followed 30,000 women for 11 years, researchers found that those who got less than 200 international units (IU) \u2013 about 3 ounces of sardines \u2013 of vitamin D a day from their diet were 33% more likely to develop rheumatoid arthritis than women who got more.<\/p>\n
How much to eat: Get at least one gram of omega-3s a day. Four ounces of salmon, for example, has 1.5 grams of omega-3.<\/p>\n
Another easy healthy fix: Add walnuts (2.27 grams per quarter cup) to a salad or flaxseed (two tablespoons has 3.51 grams) to your cereal.<\/p>\n
Boost your vitamin D intake by drinking two glasses of low-fat milk (200 IUs) on days you\u2019re not eating omega-3s. And spend 10-15 minutes a day in the sun \u2013 sunlight triggers vitamin D production in your body.<\/p>\n
Good food #2: Extra-virgin olive oil<\/p>\n
Why it helps: Olive oil contains oleocanthal, which blocks enzymes involved in inflammation.<\/p>\n
About 3 tablespoons of extra-virgin olive oil acts like one-tenth of a dose of ibuprofen, according to a study at the Monnell Chemical Senses Center in Philadelphia. That may not be much, but small dietary changes add up.<\/p>\n
\u201cSince olive oil\u2019s not calorie-free (one tablespoon has 119 calories), don\u2019t douse your food with it,\u201d Bonci warns.<\/p>\n
How much to eat: One tablespoon a day on salads, bread or vegetables.<\/p>\n
Good food #3: Sweet peppers, citrus fruits and other vitamin C-rich foods<\/p>\n
Why it helps: Vitamin C protects collagen, a major component of cartilage. Inadequate amounts may increase your risk for some kinds of arthritis, such as rheumatoid arthritis.<\/p>\n
A Canadian study of 1,317 men found that those who got 1,500 milligrams of vitamin C through food or supplements daily had a 45% lower risk of gout (a painful condition also known as gouty arthritis) than those who consumed less than 250 milligrams a day.<\/p>\n
But don\u2019t shoot for such high doses if you have osteoarthritis. Duke University researchers found that animals who took high doses of vitamin C \u2013 the equivalent of 1,500-2,500 milligrams a day in humans \u2013 over eight months suffered worse knee osteoarthritis. So moderation is key.<\/p>\n
How much to eat: Try for 200-500 milligrams a day. An orange and a cup of broccoli will net you about 200. And focus on foods, not supplements:<\/p>\n
\u201cFoods that are high in vitamin C have other plant nutrients that you won\u2019t get from a vitamin C supplement,\u201d Bonci says.<\/p>\n
Broccoli and cauliflower, for instance, have a chemical \u2013 indole-3-carbinol \u2013 that may protect us from certain cancers, including breast cancer.<\/p>\n
Good food #4: Brazil nuts<\/p>\n
Why they help: Brazil nuts contain huge amounts of selenium \u2013 272 micrograms in just three or four nuts, compared to 63 micrograms in 3 ounces of tuna.<\/p>\n
For example, a 2005 University of North Carolina study found that the participants with the highest levels of selenium had a 40% lower risk than those with the lowest levels.<\/p>\n
Low selenium may also be linked to rheumatoid arthritis. The mineral helps antioxidants clear out cell-damaging free radicals, aids the regulation of the thyroid gland and may prevent cancer.<\/p>\n
How much to eat: 55-200 micrograms a day. If you don\u2019t like Brazil nuts or tuna, you can get 32-35 micrograms in 3.5 ounces of beef or turkey or 12 micrograms in a cup of cooked oatmeal.<\/p>\n
Good food #5: Onions and leeks<\/p>\n
Why they help: Onions and leeks contain quercetin, an antioxidant that may inhibit inflammatory chemicals, much like aspirin and ibuprofen do. But research is limited, Bonci says.<\/p>\n
Worried about onion breath? Boost your intake of kale, cherry tomatoes or apples \u2013 all are high in quercetin.<\/p>\n
How much to eat: One-half cup of a high-quercetin food a day.<\/p>\n
Good food #6: Tart cherries<\/p>\n
Why they help: \u201cThis wives\u2019 tale now has science to back it up,\u201d Bonci says.<\/p>\n
A University of Michigan study suggests that a diet plump with tart cherries can cut inflammation in animals by 50%. And a 2009 study at Baylor Research Institute in Dallas found that 56% of patients with osteoarthritis had more than 20% improvement in pain and function after taking cherry pills for eight weeks.<\/p>\n
The magic ingredient is anthocyanins, the pigments that give cherries \u2013 and grapes, black raspberries and eggplant \u2013 their vibrancy. They\u2019re also powerful antioxidants that cut inflammation.<\/p>\n
How much to eat: Half-cup of tart cherries \u2013 fresh, frozen, canned or dried \u2013 or 8 ounces of juice.<\/p>\n
Good food #7: Green tea<\/p>\n
Why it helps: Studies show that certain antioxidant compounds in the brew lessen the incidence and severity of rheumatoid arthritis.<\/p>\n
One University of Michigan study found that epigallocatechin-3-gallate (EGCG) lowers production of inflammation-causing substances in the body that cause joint damage in rheumatoid arthritis sufferers.<\/p>\n
How much to drink: 3-4 cups a day. Skip the decaffeinated version, which robs the tea of some of the helpful nutrients. \u201cGreen tea won\u2019t take all your pain away,\u201d Bonci says, but it can help.<\/p>\n
Foods to Avoid<\/p>\n
Bad food #1: Shellfish, red meat (only if you have gout)<\/p>\n
Why they hurt: Gout results from the build-up of uric acid in the blood, which forms crystals that painfully settle in the joints.<\/p>\n
Purine, a compound that\u2019s abundant in shellfish, meats, high-fat dairy foods and beer, converts to uric acid. These foods are no-nos for people at risk for or suffering from gout: clams, oysters, mussels, anchovies, herring, mackerel, liver, brain, kidney and sweetbreads. (But is that last one really a hardship?)<\/p>\n
Swap them for: No more than 5-6 ounces of lean meat, poultry or fish a day. Need protein? Serve up some beans instead; they offer muscle-relaxing magnesium and bone-building calcium.<\/p>\n<\/div>\n
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