Osteoarthritis

Foods That May Help

Foods linked to Osteoarthritis in the research literature.

• StrawberriesImproves

  Source: How Not to Age

• GingerImproves

  Pain-reducing effects on par with ibuprofen and protective rather than damaging to the stomach lining | Meta-analysis: ginger efficacious and safe in osteoarthritis patients; comparable to ibuprofen | Meta-analysis of RCTs shows efficacy and safety of ginger in osteoarthritis patients | PRISMA systematic review and meta-analysis found ginger effective on pain and function in knee osteoarthritis; compared favorably to ibuprofen

  Source: How Not to Age

• Green TeaImproves
  about 3 cups daily

  ~3 cups daily plus NSAID improved osteoarthritis symptoms within 4 weeks vs NSAID alone, but open-label study

  Source: How Not to Age

• Sesame SeedsImproves
  quarter cup daily

  Quarter cup of sesame seeds tested in RCT for osteoarthritis with only good side effects | Sesame seed supplementation reduced clinical signs and symptoms in knee osteoarthritis patients

  Source: How Not to Age

• BlueberriesImproves

  Blueberry supplementation improved pain, gait performance, and inflammation in knee osteoarthritis

  Source: How Not to Age

• Tart cherry juiceImproves

  Randomized double-blind crossover study on tart cherry juice blend for treatment of knee OA

  Source: How Not to Age

• PomegranateProtects against

  Molecular evidence that pomegranate intake prevents osteoarthritis onset

  Source: How Not to Age

• Rose HipsImproves

  Meta-analysis of RCTs found rosehip powder reduces pain in osteoarthritis patients

  Source: How Not to Age

• Olive OilImproves

  Pilot RCT found topical virgin olive oil comparable to piroxicam gel for knee osteoarthritis

  Source: How Not to Age

• Sesame oilImproves

  RCT found topical sesame oil effective in knee osteoarthritis patients

  Source: How Not to Age

• Flaxseed OilImproves

  Double-blind RCT found topical flaxseed oil effective for knee osteoarthritis

  Source: How Not to Age

• SoyImproves

  Soy protein may alleviate osteoarthritis symptoms

  Source: How Not to Age

• TurmericImproves

  Curcuma domestica extracts were comparable to ibuprofen for knee osteoarthritis (Kuptniratsaikul et al. 2014)

  Source: How Not to Die

• Green TeaProtects against

  Functional foods such as green tea and fish oil have been conventionally recognized for their pain management activities in osteoarthritis patients

  Source: Nutrition, Food and Diet in Ageing and Longevity

• Fish oilProtects against

  Green tea and fish oil recognized for pain management activities in osteoarthritis patients

  Source: Nutrition, Food and Diet in Ageing and Longevity

• StrawberriesProtects against

  Strawberries improve pain and inflammation in obese adults with radiographic evidence of knee osteoarthritis (Schell et al. 2017)

  Source: Nutrition, Food and Diet in Ageing and Longevity

• GingerProtects against

  Ginger benefits OA through inhibition of prostaglandins, acting as an agonist of vanilloid nociceptor, and as antioxidation agent

  Source: Nutrition, Food and Diet in Ageing and Longevity

Compounds That May Help

Bioactive compounds linked to Osteoarthritis in the research.

• SulforaphaneProtects against

  Sulforaphane protects human cartilage in vitro and decreases osteoarthritis severity in mice; found in joint fluid after eating broccoli; human trial (BRIO) underway | Sulforaphane represses matrix-degrading proteases and protects cartilage in vitro and in vivo; isothiocyanates detected in human synovial fluid after broccoli consumption

  Source: How Not to Age

• ButyrateProtects against

  Dripping butyrate on cartilage from joint replacement patients significantly suppressed inflammatory cartilage loss in vitro | Sodium butyrate abolishes degradation of type II collagen in human chondrocytes; cereal-based fiber evening meal increases plasma butyrate next morning

  Source: How Not to Age

• Dietary fiberProtects against

  Dietary fiber intake associated with reduced knee pain and lower risk of knee osteoarthritis

  Source: How Not to Age

• CurcuminImproves

  Systematic review and meta-analysis: turmeric/curcumin extracts alleviate symptoms of joint arthritis | Systematic review and meta-analysis found turmeric extracts effective for knee osteoarthritis treatment

  Source: How Not to Age

• CatechinsProtects against

  Green tea polyphenols are chondroprotective and anti-inflammatory in mouse osteoarthritis model; human RCT showed benefits

  Source: How Not to Age

• Dietary fiberReduces risk of

  Two US prospective cohorts showed higher fiber intake associated with reduced risk of knee osteoarthritis

  Source: How Not to Age

• GlucosamineImproves

  American College of Rheumatology conditionally recommends against glucosamine for osteoarthritis management

  Source: How Not to Age

• ChondroitinImproves

  Meta-analysis shows limited benefits; combined treatment with glucosamine showed no superiority over placebo in RCT

  Source: How Not to Age

• CollagenImproves

  Meta-analytic results do not support strong conclusions for collagen supplements reducing osteoarthritis symptoms

  Source: How Not to Age

• Dietary fiberImproves

  Higher dietary fiber intake associated with reduced risk and pain of knee osteoarthritis

  Source: How Not to Age

• EGCGProtects against

  EGCG has anti-inflammatory activity on OA chondrocytes by lowering synthesis of important inflammatory mediators such as iNOS and prostaglandin-endoperoxide synthase 2

  Source: Nutrition, Food and Diet in Ageing and Longevity

• CurcuminProtects against
  2 g per day turmeric extract

  Patients administered turmeric extracts at 2g per day had significant reduction in pain compared to ibuprofen; pain on walking and stairs decreased over time

  Source: Nutrition, Food and Diet in Ageing and Longevity

• ProcyanidinsProtects against

  Procyanidin B2 suppresses articular cartilage vascular endothelial growth factor, a key mediator of OA pathogenesis and pain

  Source: Nutrition, Food and Diet in Ageing and Longevity

• EPAProtects against

  EPA and DHA have demonstrated anti-inflammatory effects relevant to osteoarthritis

  Source: Nutrition, Food and Diet in Ageing and Longevity

• DHAProtects against

  EPA and DHA have demonstrated anti-inflammatory effects relevant to osteoarthritis

  Source: Nutrition, Food and Diet in Ageing and Longevity

• ResveratrolProtects against

  Resveratrol modulates the TLR4/Akt/FoxO1 axis involved in inflammation; associated with prevention of inflammation, reduction of chondrocyte apoptosis, and reduction of cartilage destruction

  Source: Nutrition, Food and Diet in Ageing and Longevity

• Omega-3 fatty acidsProtects against

  Supplementation with omega-3 fatty acids is associated with decreased pain and improvement of function through modulation of apoptosis, reduction of oxidative stress and decrease in prostaglandin production

  Source: Nutrition, Food and Diet in Ageing and Longevity

• Vitamin KProtects against

  Vitamin K is associated with modulation of chronic inflammation and can be of benefit in OA

  Source: Nutrition, Food and Diet in Ageing and Longevity

Risk Factors

Foods and compounds that may contribute to Osteoarthritis.

• Saturated fat

  NIH Osteoarthritis Initiative: only saturated fat (not mono/polyunsaturated) appeared to increase disease progression; dripping saturated fat on cartilage cells increases matrix degradation | Saturated fatty acids induce both metabolic syndrome and osteoarthritis in rats; dietary fat intake associated with radiographic knee OA progression

  Source: How Not to Age

• Dietary cholesterol

  OA sufferers have higher cholesterol in blood and joints; exposing cartilage to cholesterol worsens inflammatory degeneration

  Source: How Not to Age

• Arachidonic Acid

  Pro-inflammatory omega-6 fat found primarily in eggs and chicken; plant-based diet may reduce pain by reducing arachidonic acid intake | Aspirin works by blocking arachidonic acid pathway; plant-based diet reduces arachidonic acid intake which may explain anti-inflammatory benefits for osteoarthritis

  Source: How Not to Age

• Soft drinks

  Soft drink intake associated with progression of radiographic knee osteoarthritis in Osteoarthritis Initiative data

  Source: How Not to Age

Recipes That May Help

• Okinawa-Inspired Smoothie
• Millet Brunch Cake with Strawberries
• Quinoa, Strawberry, and Sunchoke Salad
• Strawberry and Basil Refresher
• Roasted Rhubarb-Strawberry Coconut Crumble
• Lemon-Ginger Apple Chews
• Ginger with Brown Sugar Tea
• Ginger and Date Tea
• Umami Sauce 2.0
• Ginger and Cashew Energy Balls
• Edamame and Bean Salad with Crispy Tofu
• Coconut Carrot Soup with Crispy Chickpeas
• Curried Butternut Squash Soup
• Red Lentil Tarka Dahl
• Harissa Chickpea Stew
• Thai-Style Shrimp with Mango Salad
• Steamed Fish with Ginger and Bok Choy
• Tomato Fish Curry with Coconut Rice
• Chickpea Curry with Beet Raita
• Creamy Almond Masala Chai Latte
• Quick Kimchi
• Nutty Parm 2.0
• Broccoli with Sesame-Miso Sauce
• Super-Seed Quinoa Crackers
• Cabbage Slaw with Savory Seed Mix
• Almond Dukkah
• Dr. Fuhrman's Anti-Inflammatory Green Smoothie
• Three-Berry Groatnola with Date Syrup Drizzle
• Banana-Almond French Toast with Blueberries
• Blueberry Chia Pie
• Himalayan Tartary Buckwheat and Berry Pancakes
• Protein Powerhouse Smoothie
• Coconut and Chocolate Blueberry Clusters
• Blueberry-Lavender Chia Jam
• Antioxidant Berry Smoothie
• Braised Pomegranate Lamb Shanks
• Smoky Roasted Pepper and Walnut Dip
• Zucchini Ribbons with Grilled Chicken and Preserved Lemon
• Beef Kofte with Hummus
• Eight Check-Mark Pesto
• Pumpkin Pie Smoothie
• Haldi Milk (Turmeric Latte)
• Savory Spice Blend 2.0
• Groatnola Plus
• Blackberry-Mango Smoothie Bowls with Barberries
• Chickpea Flour Vegetable Frittata
• Cheesy Sauce
• Tempeh Satay with Spicy Peanut Sauce
• Turmeric Quinoa with Broccoli, Chickpeas, and Tomatoes
• Winter Vegetable Stew
• Smoky Scrambled Tofu with Chopped Salad
• Butternut Squash Curry with Cucumber Relish
• Cashew Hollandaise

Sources

• How Not to Age
• How Not to Die
• Nutrition, Food and Diet in Ageing and Longevity
• The How Not to Age Cookbook