Arthritis is a chronic condition that causes painful inflammation in and surrounding joints. Types of arthritis that can affect the knee include osteoarthritis, rheumatoid arthritis and post-traumatic arthritis. Of these, osteoarthritis is the most common, according to the American Academy of Orthopedic Surgeons. While dietary changes cannot cure arthritis, particular foods may help prevent or reduce the severity of your symptoms. For best results, seek indivdualized guidance from a qualified health care professional.
Fatty Fish (Omega-3 Fatty Acids)
Fatty fish, such as Alaskan salmon, tuna, mackerel, halibut, flounder, herring and lake trout, provide rich amounts of omega-3 fatty acids---healthy fats known to reduce inflammation and support brain function and cardiovascular health. According to the University of Maryland Medical Center, replacing high-fat meats with fish and consuming other sources of omega-3 fats regularly may help alleviate pain associated with various forms of arthritis, including osteoarthritis. While fatty fish are the richest sources of omega-3 fats, other foods provide comparable benefits, including ground flaxseed, flaxseed oil, soybeans, soybean oil, walnuts, walnut oil, canola oil and fortified breads, cereals and eggs.
Whole Grains
Whole grains are packed with vitamins, minerals, antioxidants and fiber. Low-glycemic foods, whole grains also have a mild affect on blood sugar levels. According to Harris H. McIIwain and Debra Fulghum Bruce, authors of Pain-Free Arthritis: A 7-Step Plan for Feeling Better Again, a low-glycemic diet, rich in whole grains and sparse in refined grains, can support healthy weight management and reduce arthritis pain. When arthritis affects your knee joints, excessive weight gain can be highly problematic; the more pressure your weight imposes on your knees, the greater your pain and inflammation are likely to become. Replace processed grains, such as enriched breads, cereals, pasta and snack foods with whole-grain equivalents most often. Examples of low-glycemic whole-grain foods include steel-cut and old-fashioned oatmeal, whole-grain bread made from sprouted or unrefined grains, cooked barley, air-popped popcorn, long-grain brown rice, wild rice and quinoa.
Fruits and Vegetables
Fruits and vegetables provide large amounts of vitamins, minerals, antioxidants, water and fiber. A diet based on fruits and vegetables can help reduce inflammation in your knees and protect your body from infections and disease. The University of Maryland Medical Center suggests increasing your intake of fruits and vegetables and reducing intake of processed snack foods such as potato chips, pretzels and sweets for improved symptoms. Consume a variety of fresh, colorful fruits and vegetables for best results. Fruits and vegetables particularly rich in antioxidants and anti-inflammatory properties include berries, citrus fruits, cantaloupe, kiwifruit, red plums, papaya, tomatoes, spinach, kale, mustard greens, broccoli, red and green bell peppers, Brussels sprouts, cabbage, cauliflower and string beans. As nutrient-rich, low-calorie foods, fruits and vegetables also support healthy weight management.
References
- American Academy of Orthopaedic Surgeons: Arthritis of the Knee Overview
- "Pain-Free Arthritis: A 7-Step Plan for Feeling Better Again"; Harris H. McIlwain, Debra Fulghum Bruce; 2003
- University of Maryland Medical Center: Osteoarthritis Facts and Treatment
