Recommended Foods for Knee Joint Health

 

 

 

 

     Osteoarthritis is not merely a degenerative disease caused by aging; it can occur at any stage of life. Excessive walking, overexertion, or intense exercise may contribute to its development. The first step in managing osteoarthritis is to slow its progression. Nutrition plays a crucial role in maintaining knee joint health—choosing the right foods can help delay deterioration, while avoiding certain foods can reduce risks. Today, a doctor and a dietitian provide insights into how to make informed dietary choices.

 

Recommended Foods for Knee Joint Health

1. Foods Rich in Omega-3 Fatty Acids

     Omega-3 fatty acids help reduce joint inflammation and are found abundantly in fatty deep-sea fish such as salmon, tuna, mackerel, and sardines. It is advisable to consume these fish by boiling, steaming, or baking rather than frying, as frying increases calorie intake. Moderation is key to a balanced diet.

 

 

 

 

 

 

2. Foods High in Vitamin C

     Vitamin C supports the production of connective tissues and collagen in joints. It is naturally present in a variety of foods, including oranges, guavas, pineapples, and ripe papayas.

 

 

 

 

 

 

3. Foods Rich in Vitamin D

     Vitamin D can be obtained through exposure to sunlight and from dietary sources such as milk, egg yolks, salmon, tuna, sardines, and mushrooms. It plays a significant role in strengthening bones. When consumed alongside sufficient protein and calcium, vitamin D helps lower the risk of rickets in children and osteoporosis in the elderly.

 

4. Foods with Antioxidants

     Antioxidant-rich foods, particularly those containing beta-carotene, help slow joint degeneration and enhance vision. Additionally, following the principle of consuming five colors of fruits and vegetables, which are rich in phytochemicals such as phytonutrients, can aid in reducing inflammation.

 

 

 

 

 

Phytonutrient-Rich Fruits and Vegetables

1.  Green 

     Green is rich in chlorophyll and antioxidant properties which may help prevent cancer, Found in spinach, kale, broccoli, lettuce, bok choy, green grapes, and avocados.

 

2.  Red 

     Red Contains lycopene and betacyanin, which act as antioxidants that may lower the risk of prostate cancer and promote heart health, found in tomatoes, beets, red bell peppers, hibiscus, watermelon, pomegranates, and red apples.

 

3.  Yellow-orange

     Yellow-orange contains beta-carotene and lutein, which support heart and vascular health, reduce inflammation, boost immunity, and improve vision. We can find these components in carrots, pumpkins, bananas, oranges, ripe papayas, ripe mangoes, and corn.

 

4.  Purple-Blue 

     Purple-Blue contains anthocyanins, powerful antioxidants that help slow cellular aging. We can often find them in eggplants, purple cabbage, and berries.

 

5.  White-Light Brown 

     White-Light Brown contains xanthones, synaptic acid, and allicin, which possess antioxidant properties and may reduce the risk of hypertension and cardiovascular diseases. Found in radishes, cauliflower, white cabbage, mushrooms, rambutans, and longans.

 

 

 

 

 

 

Evitable Foods

1.  High-Fat and High-Sugar Foods

     Foods such as fried items, sweets, and sugary drinks should be avoided, particularly by individuals with osteoarthritis. Consuming these foods excessively can lead to weight gain, increasing stress on the knee joints, and raising the risk of obesity-related complications, including diabetes, high cholesterol, and heart disease.

 

2.  Caffeinated Beverages

     Coffee and other highly caffeinated drinks can lead to calcium loss in the body. Additionally, avoiding alcoholic beverages can help reduce inflammation and lower the risk of osteoarthritis progression.

 

 

Information Provided by

Sasipa Krintrakul, Dietitian