Osteoarthritis is the most common type of arthritis that manifests itself in stiffness, swelling, and overall pain. It can affect any joint in the body, but most people experience it in their knees, hips, hands, or back. More than 30 million people in the USA are affected by it today, so it’s safe to say that it’s a serious condition. Fortunately, many people have found that changing their diet helps reduce the symptoms of osteoarthritis. So, if you happen to be suffering from it or if you know somebody who is, here are some superfoods that can help make this condition a bit more bearable.

Oily fish

Oily fish, like salmon, are always a good choice because they are rich in omega-3 fatty acids, which can help fight inflammation. Besides salmon, other oily fish to consider are sardines, fresh tuna, and mackerel. You should include them in your diet at least once a week. On the other hand, if you don’t like fish, you should consider taking supplements that have omega-3 instead. Or, you can try some other sources of this fatty acid, like chia seeds and walnuts.


Dairy like milk, cheese, and yogurt have vitamin D and calcium, both of which are important for your bones. They make your bones stronger, which can help you reduce the pain caused by osteoarthritis. Dairy products can also help you build muscle, and you can always choose low-fat options if you’re afraid of gaining weight.


If you like snacking on things while watching TV or enjoying your morning coffee, you should choose nuts as your snacks. They contain calcium, zinc, magnesium, fiber, and vitamin E, all of which can boost your immunity. Some of the choices include walnuts, pistachios, and almonds. Just keep in mind that some nuts do have a high caloric value. So, you want to take them in moderation.

Green leafy vegetables

Green leafy vegetables like spinach, celery, parsley and similar are filled with vitamin C, magnesium, calcium, and antioxidant carotenoids. All of these can slow down the progression of osteoarthritis, because the antioxidants neutralize the free radicals in your body before they cause too much damage. As for the amount, you can never really have too much vegetables, so feel free to enjoy them a few times per day.

Green tea and herbs

Research has shown that green tea has many anti-inflammatory properties, which means that it can slow down cartilage degradation and ease your symptoms. Depending on the season, you can enjoy a nice cup of warm tea in the winter, or you can make your own ice tea in summer. Moreover, when it comes to herbal supplements, you should also consider adding curcumin tablets to your diet. Curcumin is an active compound in turmeric that can help with inflammation. However, it’s not easily absorbed when in its natural form, which is why taking quality supplements is a much better idea.

Fruits and berries

Of course, fruits and berries should be a part of every healthy diet. After all, you know what they say – an apple a day keeps the doctor away. In your case, it might not keep the doctor away, but it can surely ease the symptoms of osteoarthritis. In regard to berries, they contain anthocyanin, which can also help with inflammation. Moreover, pomegranates are also a good choice due to their high antioxidant level. Plus, they contain ellagic acid, which can slow down cartilage degradation. Additionally, citrus fruits are filled with vitamin C, so feel free to enjoy as much lemonade as you’d like.

Onion and garlic

Both onion and garlic are great choices. Garlic is beneficial because it contains allicin, an antioxidant, anti-inflammatory, and anti-microbial component. Onions, on the other hand, are rich in quercetin, which prevent the production of inflammatory chemicals. It’s also very good against free radicals and enzymes that degrade proteins. So, make sure to always have some chewing gum nearby and enjoy adding onions and garlic to your food.

Osteoarthritis is a condition that can affect the quality of your lifestyle. However, there are ways of controlling it, and your diet plays an important role in that. So, consider the listed foods, include them in your daily menu, and you’re bound to see the difference sooner than you might think.


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