Introduction
The aim of the diet for osteoarthritis is to minimise inflammation in the joints, provide adequate nutrients for the repair of the connective tissue, control weight if necessary and minimise intake of foods known to aggravate the Arthritis.
High
- Omega-3 fatty acids help reduce inflammation when consumed regularly over a few months. Good sources include oily fish such as salmon, tuna, mackerel and mullet.
- Vitamin C aids in connective tissue repair. Good sources of vitamin C are citrus fruit, melons, kiwi fruit, pawpaw, pineapple, strawberries, blueberries and green leafy vegetables. - Silicon helps calcify and strengthen bones and supports connective tissue. Good sources are wholegrain cereals, oats, barley and root vegetables.
- Vitamin E complements the omega-3 fatty acids, and may improve mobility and reduce pain levels. Good sources include beef, corn, almonds, egg yolks, nuts, sunflower and safflower oil and wheat germ.
- Copper has been shown to reduce arthritic inflammation. Food sources include oysters, crab, almonds, beans, prunes, lamb, pork, mushrooms and whole grains.
Zinc levels are often reduced in Arthritis patients. Food sources include oysters, herrings, beef, liver, sunflower and pumpkin seeds, yeast and whole grains.
Low
- Saturated fats which tend to increase inflammation processes. Saturated fats will also contribute to obesity, increasing the workload on joints. Reduce intake of fatty meats, fried foods, pastries, commercial biscuits, cakes, chocolate, snack foods and full cream dairy foods.
- Trigger foods known to affect your condition. Common food sensitivities which aggravate arthritis include gluten, dairy products, preservatives and acidic fruits.
Breakfast
- 1 glass of water with 1/2 fresh lemon squeezed into it.
- Half to one cup of rolled oats porridge with stewed fruits and low fat milk OR
- Two slices wholegrain toast (no butter) with one boiled or poached egg or sardines,
- One serve of fruit - pawpaw, banana, prunes or melon.
Morning tea
- Rice cakes with low fat nut spread OR
- Handful of sunflower or pumpkin seeds, almonds or cashews.
- Drink plenty of water.
Lunch
- 2 egg omelette with tuna or salmon OR
- Vegetable and barley soup
- Plenty of water.
- 1 serve fruit or 1 glass fruit juice.
Between lunch and dinner
- Carrot and celery sticks with hoummous or fresh low fat dip.
- 1 apple or banana.
- Fresh carrot or tomato juice.
Dinner
- As an appetiser, half a dozen fresh oysters topped with wholegrain breadcrumbs and lightly cooked.
- 1 piece of skinless chicken, lean veal, pork, or lean red meat OR
- 1 piece of tuna, salmon, or mackerel grilled in sunflower oil.
- 1 baked potato, with one serve of carrot, pumpkin or corn and plenty of fresh green vegetables or salad.
- Low fat yoghurt with apple sauce or fresh fruit.
Remember
- Use olive, sunflower and fish oils which are high in essential fatty acids and lower in saturated fats than other oils.
- Alternatively, substitute meat or vegetable stock for oil when sauteing or frying foods.
- Identify specific food triggers and avoid them.
- Drink plenty of water.
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