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Must have foods to avoid osteoarthritis

Osteoarthritis is known to be the most common joint disorder, which occurs due to aging; and wear and tear on a joint. The patient may complaint frequently of joint pain, tenderness, stiffness, locking and sometimes even effusion. The cause of osteoarthritis can be hereditary, metabolic, developmental or mechanical; which initiates the processes leading to the loss of cartilage between the joints. Treatment includes changing the lifestyle, taking medications which mainly include corticosteroids and analgesics, physiotherapy, wearing splints and braces, etc. Even surgical treatment is recommended in severe cases.

Following simple steps and bringing a change in your lifestyle for good, can keep osteoarthritis at bay. The role of healthy food for a better living can not be ignored, and it applies to one and all. Here is a list of foods that help to avoid osteoarthritis:

Fruits

Fruits are a healthy source of vitamins, proteins, fibers and minerals. Vitamins like vitamin C helps in maintaining the connective tissue and keep the muscles healthy. Proteins compensate for the wear and tear of joint as they help in generation of new body cells. Minerals like calcium, magnesium, and potassium are very important for the bones. Fruits like orange, banana, peaches are very beneficial for fighting against osteoarthritis.

Fruit juices, however, should be avoided as they contain sugar. Recommended servings of fruits vary with age, gender and the level of activity a person is going through. In general, 1½ to 2 cups of juice are recommended per day for adults.

Vegetables

Vegetables, especially the orange and dark green vegetables, and peas and dried beans are essential for healthy diet. Like fruits, the vegetable intake also varies according to your age, level of activity and gender. On an average, 2 to 3 cups of vegetables are recommended for adults. Dark vegetables like spinach, greens and broccoli; orange vegetables like sweet potato, squash and carrots are very beneficial for avoiding any kind of degenerative disorders. Vegetables provide proper nourishment that keeps the body fit.

Dried beans and peas such as black beans, black-eyed peas and garbanzo beans contain more amounts of proteins which compensate for its requirement in old age.

While taking vegetables, salt and spices should be used in controlled amounts. Saturated fats like vegetable oil, butter or ghee should also be used in very small quantity, as they contribute to increasing cholesterol level.

Whole grains

Make sure to include whole grains in the food. Foods made with the entire grain kernel, including oatmeal, whole wheat flour, brown rice and whole cornmeal are very beneficial for protection against osteoarthritis. Whole grains contain more fiber which makes it a better choice against refined grains, such as white flour, white rice, white bread which have no fiber content.

Food grains also provide the right amount of carbohydrates and proteins that form the bulk of the diet. A recommended diet contains three ounce of whole grains each day from foods such as brown or wild rice, popcorn, oatmeal, buckwheat, and whole wheat bread, crackers, pasta and tortillas.

Dairy products

Calcium rich dairy products play a very important role in a healthy diet. Make sure to choose cheese, low fat skimmed milk and yogurt. On a regular basis, an adult should consume around 3 cups of dairy products per day, such as milk and cheese.

Calcium, as we know, is very important for maintaining the bones. It is also essential for proper functioning of muscles and cartilages. It, thus, prevents any kind of degeneration in the body.

Meat and fish

The idea is to take more amounts of proteins and minerals and less fat. Products like chicken, fish, seafood are rich source of proteins. Mutton, beef and pork should be avoided as they contain more fat which is very deteriorating for the body.

While cooking, frying should be strictly avoided. Prefer grilling, broiling or baking to frying as it lessens the amount of added oil and fat in the diet. Fish like mackerel, salmon, herring, trout, sardines and tuna are very rich sources of omega 3 fatty acids and vitamin E which alleviates arthritic conditions.

Eat and drink probiotic rich foods

A diet rich in beneficial microflora is a must have to prevent osteoarthritis. Microflora extracts and retains mineral in the blood and takes them to cells; it also eats the natural sugars in the fruits and vegetables, so that we can enjoy them.

Bone broths

Properly prepared animal protein foods are ones which do not digest well, for such people, they should eat bone broths instead. They are rich in minerals and contain collagen that is essential for healthy joints. Animal proteins are acidic, so they should be kept minimum (20% of the total meal) and should be eaten only once or twice per day.

Beta carotene rich foods

Beat carotene is an important anti-oxidant which has been shown to slow down osteoarthritis and protect joints. High amount of beat carotene is found in spinach, broccoli, romaine lettuce, cantaloupe, winter squash, collard greens, kale and sweet potato.

Drink water

Water is very important in flushing the waste products in the body. 5 to 6 liters of water should be consumed per day. Water is also very important for flushing down the waste and by products which are formed during the metabolism.

The foods that we eat, have an important impact on arthritis. The most prominent feature of arthritis is inflammation and pain, hence it is important to eat food which alleviates this condition. It is often said that the battle against arthritis can be won with the right kind of foods. Along with intake of the above kind of food products, high fat products like oil and butter should be avoided. High sodium intake and caffeine intake is also harmful for the body. Alcohol is a strict no-no! Sugar and sugar containing products further prevent absorption of nutrients and minerals from the body.

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