This post is the 2nd of the 4-part series on the dietary management of osteoarthritis (OA). Please refer to our blog for previous postings.
2. HELP FIGHT INFLAMMATION
There is no specific diet which has proven to help with osteoarthritis; however many studies have shown benefit in following a healthy balanced diet that includes the following anti-inflammatory foods:
- Fatty fish: Aim to eat fish such as salmon, mackerel, pilchards, and sardines at least twice a week. Tinned fish is an economical choice that can easily be used to make a quick meal.
- Variety of colourful vegetables and fruit: Bulk up all meals with a variety seasonal vegetables and fruit. Try using frozen berries and spinach in a smoothie.
- Healthy fats such as nuts, seeds, olive oil and avocado pear: Use avocado pear or a nut butter as a spread instead of margarine.
- Legumes: Add lentils, red kidney beans or chickpeas to salads, stews, bolognaise or soups twice a week.
- Whole grains: Swop refined grains for whole grains such as brown rice, quinoa, millet, oats, rye or whole wheat bread and pasta.
- Spices: Instead of using salt, use a variety of spices such as ginger and turmeric in cooking. Have a look at our section, A-Z of Spices on our blog for more ideas.
- Ceylon and Green tea: Drinking 4 cups of unsweetened Ceylon or green tea a day has been shown to help fight inflammation.