20/10/2021
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People with osteoarthritis should maintain a healthy and scientific diet menu, including foods that can strengthen bones, muscles, joints and help the body fight inflammation and disease. The following foods should be added to the daily diet to reduce pain, swelling and inflammation
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Omega 3 fatty acids bring many benefits to the body, limiting the production of cytokines and enzymes that break down cartilage, helping to fight inflammation and reduce joint swelling. Omega 3 content is abundant in fatty fish such as salmon, mackerel, herring, sardines, anchovies, oysters, caviar, chia seeds, soybeans, nuts (walnuts, almonds, macadamia nut). ,โฆ). The Ministry of Health recommends that adults should provide at least 250-500mg of good omega 3 daily for the body.
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Green vegetables in general contain a rich content of vitamins and fiber to help strengthen immunity and anti-oxidants for the body. Foods with high content such as broccoli, tomatoes, carrots, squash, shiitake mushrooms and especially, dark green vegetables: kale, celery, etc. contain high levels of vitamin K, preventing disease. osteoporosis diseases.
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-Berries, citrus fruits such as oranges, grapefruits, tangerines ... contain high levels of vitamin C, preventing bone loss.
-Strawberries contain a lot of vitamin K, calcium, and zinc, which help increase bone cell growth, fight osteoporosis and bone disorders.
-Bananas are also rich in potassium and magnesium, which help convert vitamin D into an active form that helps activate calcium absorption in the bones. Antioxidant.
-Kiwi contains high levels of potassium, vitamin K helps to improve bone health, making bones strong.
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Vitamin C
This is an essential vitamin for the body, helps to create cartilage, protects knee joints, is also an antioxidant. They are abundant in tropical fruits such as papaya, guava, pineapple, orange, grapefruit, cantaloupe, strawberry, kiwi, raspberry; cruciferous vegetables cauliflower, broccoli, kale, bell peppers, tomatoesโฆ
Each day should provide about 100g of fruits of all kinds to provide enough vitamin C content.
Vitamin D
One study found that people with high levels of calcium in their blood had lower levels of bone and joint damage. As can be seen, vitamin D helps the body absorb calcium, helping to reduce cartilage breakdown and reduce the risk of narrowing the joint space. Increase vitamin D by getting daily sunlight exposure (usually before 8am) and supplementing with foods rich in vitamin D and calcium such as salmon, sardines, tuna, shrimp, milk and products from milk, eggs, cereals, tofuโฆ
However, for patients with osteoarthritis, you should consult your doctor about the appropriate daily dose.
Vitamin K
As a fat-soluble vitamin, involved in the synthesis of important proteins of the skeletal system, it is essential to add to the nutritional menu (2). Foods high in vitamin K include:
-Vegetable
-Spinach
-Broccoli
-Cabbage
-Soybean Oil
-Olive oilโฆ
Vitamin E
Adequate supply of vitamin E is essential, if the deficiency is easy to infection, muscle weakness. Vitamin E is abundant in foods that can be supplemented daily such as: wheat oil, sesame oil, peanuts, salmon, ...
5. Beta Carotene
As a precursor of vitamin A, preventing vitamin A deficiency, strong antioxidant, reducing the risk of infection, preventing the development of free radicals, so it helps to slow down the aging process... Beta Carotene contains abundant in yellow-orange vegetables such as carrots, sweet potatoes, pumpkins, bell peppers, papayas, mangoes, peaches...
6. Curcumin
Turmeric contains Curcumin โ Active ingredient that can inhibit inflammatory chemicals, which is very good for people with osteoarthritis.
7. Bioflavonoids
Bioflavonoids have strong antioxidant properties, neutralize free radicals and prevent cell damage, improve health, strengthen the immune system and the body's ability to absorb vitamin C. Bioflavonoids are found in green peppers, yellow lemons, cherries, grapes, lemons, etc.
8. Fatty fish
Fatty fish provide nutrients that are good for the bones. They contain vitamin D, which helps the body absorb calcium, and high levels of omega-3 fatty acids, which help reduce cholesterol in the body, and support bone growth. Experts said that for every 85g of salmon there is about 197 mg of calcium; Tuna and herring are also rich in calcium.
9. Extra Virgin Olive Oil
Extra virgin olive oil from nature contains many omega-3 fatty acids, oleic acid, oleocanthal, which have strong anti-inflammatory properties and reduce the symptoms of musculoskeletal diseases. In particular, olive oil improves the absorption of calcium, magnesium and zinc needed to maintain bone density, in addition to promoting the absorption of micronutrients found in the oil such as vitamins A and D.
10. Milk and dairy products
Supplementing with milk and dairy products is recommended because it reduces the likelihood of bone fractures due to osteoporosis. Milk contains 18 of 22 essential nutrients, including calcium, phosphorus and vitamin D, enhanced by the enzyme that converts milk sugar into D-glucose and D-galactose. Good for bones and joints.
11. Ginger
Ginger is a good pain reliever, because it is warm, contains many good active ingredients, can be used fresh ginger pureed with honey or salt, applied to the pain, swelling (not an open wound) many times, helping muscles comfortable muscle, pain relief and effective blood circulation. (3)
12. Green tea
Green tea contains a type of polyphenol with very strong physiological and antioxidant activity, which helps to kill free radicals very effectively, slowing down the aging process. Drinking green tea is also good for health, supporting osteoporosis.
13. Garlic and Onions
Onions are not only a seasoning for dishes, but also provide good vitamin C, vitamin B6, potassium and folate, and garlic is rich in vitamin C, vitamin B6, thiamin, potassium, calcium, phosphorus, copper, and other substances. Antioxidants and enzymes prevent the formation of connective tissue and bone metabolism, and at the same time, improve the body's ability to absorb calcium, making bones stronger. Eating raw garlic is very good to increase estrogen hormone, reduce pain symptoms.
14. Soybeans
Soybeans are known as the richest source of vegetable protein, comparable to meat. It also contains a lot of vitamins A, B1, calcium, iron ..., especially contains isoflavones, antioxidants, has the effect of preventing osteoporosis, supports increasing mineral density in the vertebrae many times.
15. Nuts
Nuts such as walnuts, almonds, macadamia nuts, cashews ... contain many healthy fats, fiber, protein, omega 3, vitamin E, magnesium. They are proven to help reduce inflammation very well for patients with back pain, spinal pain. Nuts are also very low in carbs, making them a great aid in weight loss and preventing a number of chronic diseases.
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16. Foods high in sugar
Foods high in sugar can cause joint pain and increase inflammation. If you consume too much sugar, you are very susceptible to diseases related to osteoarthritis, rheumatoid arthritis ...
17. Foods high in salt
Consuming foods high in salt will increase the amount of high sodium, accelerate the aging process of cells, absolutely not good for people with osteoarthritis. Salt is also harmful to the kidneys which must be in a constant state of filtration. Eating salt can cause calcium loss from bones while calcium is an important factor for healthy bones, if bones lose calcium, they will become weak and break more easily, increasing the risk of osteoporosis.
18. Processed Red Meat
Processed red meats, foods high in sugar and salt are not good for people with osteoarthritis and even gout patients.
19. Foods containing gluten
Gluten is a type of protein that is completely unsuitable for many people who are suffering from neurological disorders, irritable bowel, diabetes, myositis... Foods containing a lot of gluten such as wheat, barley, oats should be avoided because Gluten ataxia can cause an autoimmune disorder that affects nerve tissue and problems with muscle control or movement.
20. Canned food
Canned foods such as canned fish, canned meat, smoked sausages... all contain sulfites and other preservatives, which can cause inflammation and accelerate the aging process. In addition, canned foods are often seasoned with spices such as salt and sugar, which is not good for health.
21. Wine, beer
Alcoholic beverages such as wine and beer will cause you to accumulate toxins in the liver, increase dehydration, lack of sleep, which are factors that accelerate aging.
22. Omega โ 6
Omega-6 is an essential fat for the body, found in many vegetable oils: sesame oil, soybean oil, sunflower oil, chicken eggs, fat... But eating too many foods containing omega-6 will cause problems. Blood clotting, increased blood pressure, cardiovascular effects and especially pain, inflammation - the cause of gout.
23. Foods Rich in Ages
If you do not want to accelerate aging, stay away from foods rich in Ages. Sweets (candies) will increase the amount of sugar, causing excess sugar molecules to combine with proteins, creating sustainable glycation products (ie Ages), then the Ages will destroy collagen, the substance. prevent aging. Wheat also contains Ages - persistent glycated compounds that increase diabetes and aging of the body.
24. Fried, greasy food
Certain foods can increase the risk of oxidative stress, increasing levels of inflammation. People with osteoarthritis should abstain from eating fried, greasy, fast food... if you don't want to be friends with constant pain. (4)
