Oily fish contain lots of omega-3 fatty acids which have anti-inflammatory properties so they may benefit people with osteoarthritis. OA sufferers should try to eat at least one portion of oily fish per week which could include sardines, mackerel, salmon or fresh tuna.
If fish is not your thing you could try supplements rich in omega-3 instead, such as fish oil, krill oil, or flaxseed oil.
Omega 3 is also found in chia seeds, flaxseed and walnuts.
In addition to omega-3 fatty acids other oils can reduce inflammation. Extra virgin olive oil contains high levels of oleocanthal, which may have similar properties to nonsteroidal anti-inflammatory drugs. Other oils such as avocado may help and have the additional benefit of lowering cholesterol.
Dairy products such as milk, yogurt, and cheese are rich in calcium and vitamin D which increase bone strength, which in turn may improve painful symptoms.
Dark leafy greens
Rich in Vitamin D and stress-fighting phytochemicals and antioxidants introducing dark leafy greens such as spinach, kale or chard could help. Vitamin D is essential for calcium absorption and can also boost the immune system, helping the body to fight off infection.
Broccoli contains a compound called sulforaphane, which researchers believe could slow the progression of osteoarthritis. It is also rich in vitamins K and C and calcium.
Polyphenols are antioxidants that experts believe may be able to reduce inflammation and slow the rate of cartilage damage. Green tea contains high levels of polyphenols.
Scientists believe that a compound called diallyl disulfide that occurs in garlic may work against the enzymes in the body that damage cartilage.
Nuts are good for the heart and contain high levels of calcium, magnesium, zinc, vitamin E, and fibre. They also contain alpha-linolenic acid (ALA), which boosts the immune system.