Osteoarthritis (OA) is the most common form of arthritis which is often called a disease of
wear and tear as it is very common in older people. This normally occurs when the body
cannot repair damaged joint tissues. OA can occur at any age but is most frequently diagnosed in people over the age of 50. The most common locations are weight-bearing joints such as hips and knees and also hands, feet, spine, and neck. The symptoms are pain in movement, joint stiffness, loss of motion, grinding, and crunching in joints. The swelling of joints may occur.

Maintaining a healthy lifestyle can play a central role in the management of joint problems.
Exercising regularly, consuming a varied and balanced diet, getting 8 hours of sleep every night, and not smoking have all been linked to a lower risk of developing OA. Nutrition has an important role in the management of joint problems. Although there is no diet or nutritional supplement that is proven to cure OA, there are foods that can have an impact on its management, as well as nutritional and herbal supplements that may be helpful in most cases.

Foods that help in OA

• Vegetables- garlic, onion, cauliflower, cabbage, broccoli, turnip, radish, mustard, potatoes,
  beans, lentils, spinach, leafy vegetables, basil, legumes, pumpkin, tomatoes, carrots, green
  pepper
• Grains- whole grains, multi grains, oatmeal
• Nuts- walnuts, almonds
• Fruits- apples, blueberries, purple/red grapes, oranges, cantaloupes, papaya, strawberries, kiwi, mango, pineapple, avocado
• Herbs and spices- turmeric, ginger, cinnamon, oregano, curry leaf, rosemary
• Milk products- yogurt
• Beverages- green tea, black tea
• Fats and oils- extra virgin olive oil, olives, canola oil
• Poultry – chicken
• Fatty fish and seafood- salmon, mackerel

Also Read: Liver, Our Bodyguard: What Are the Most Important Functions of the Liver In Our Body?

Vitamins that help in OA

• Vitamin E- this is a fat-soluble vitamin that protects the cell walls from being attacked by free
  radicals. The best food sources of vitamin E are dark green leafy vegetables, spinach, nuts, raw sunflower seeds, olive oil, olives, and steamed broccoli.
• Beta carotene (Vitamin A)- it is transformed into vitamin A in the body. Beta carotene is found in brightly colored fruits and vegetables, especially bright yellow and orange foods, and in some dark leafy greens. The best food sources are cooked carrots, pumpkin, sweet potatoes, spinach, turnip, winter squash and cantaloupe, fresh basil, and fresh and dried chilies.
• Vitamin C- it is a water-soluble vitamin that works inside the cell, keeping the free radicals under observation, ready to grab them as soon as they are freed. Vitamin C also works in tandem with vitamin E, helping it to become reactivated. The maximum vitamin is available in raw fruits and vegetables as they destroy easily during storage and cooking. The best food sources of vitamin C are oranges, papaya, grapefruit, cantaloupe, strawberries, kiwi, mango, green peppers, broccoli, tomatoes, cauliflower, Brussels sprouts, cabbage, and potatoes.

Minerals that help in OA

The three antioxidant minerals – zinc, magnesium, and selenium – are called trace elements because they are needed in small amounts.

• Zinc and Manganese- these are trace elements that contribute to the formation of antioxidant enzymes which boost the immune system. The best food sources of zinc are found in animal products like chicken and lamb. Can also be found in legumes, nuts, and whole grains. The best food sources of manganese are pineapples, almonds, legumes, oatmeal, and green and black tea.
• Selenium- it is also a trace mineral that plays a role as an antioxidant in preventing cells from
  being damaged by free radicals. The best food for selenium are meats, poultry, fish, and seafood. It is found in most grains, cereals, nuts, spinach, asparagus and garlic.

Enzymes that help in OA

• Coenzyme Q10- it is also known as CoQ10 and ubiquinone which is made in the body and found in every cell. It helps the cells to make energy. CoQ10 helps protect the fats and proteins in the cell walls from becoming oxidized. It also stops LDL cholesterol from becoming oxidized which damages the body. It also works with vitamin C to help vitamin E reactivated. Although CoQ10 is made by the body, as we age after 20, the amount made starts decreasing. We then need it from food. The best sources of food are meat, fish, poultry, canola oil and nuts. In lesser amounts, found in vegetables, fruits, eggs and dairy products.