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Eating Healthy for Knee Osteoarthritis

Consulting with a San Francisco knee injury specialist is one great way to tackle your knee osteoarthritis concerns. But did you know that eating healthy foods will bring about various benefits, including a more rapid recovery? Your Bay Area knee doctor will advise you on reducing inflammation, re-building strong cartilage and keeping your weight under control. Here are some ways to eat healthy when you’re battling against knee osteoarthritis:

Helpful Tips to Treat Osteoarthritis in the Knee

More Fruits and Veggies

The abundance of antioxidants in fruits and veggies help protect against cell damage, so it is important to make sure you include adequate portions with each meal. These antioxidants can also help you reduce pain and joint inflammation. Some of the best options are strawberries, shallots, onions and apples.

Vitamin C

Make sure to get the proper dose of vitamin C for good joint health. This vitamin is great for building connective tissue and essential collagen. Fortunately, there’s a lot of great-tasting foods that have an abundance of vitamin C.  Kale, cabbage, broccoli, strawberries, red pepper and citrus fruits are all great choices. Women should have about 75 mg of vitamin C per day, while men should have about 90 mg.

Olive Oil Whenever Possible

A compound in olive oil called oleocanthal has been shown to help prevent inflammation, which is similar to what NSAIDs do. Studies show that 3 and a half tablespoons of olive oil is about as effective as 200 mg of ibuprofen, but that same amount leads to 400 more calories. Therefore, use it in moderation and be aware that olive oil is a healthier option than normal cooking oil and butter.

Cut Down on Calories

Your joints will thank you for losing weight and keeping your waist trim. Some of the best ways to lower calorie consumption is to eat smaller portions, eat plant-based foods and avoid sugary drinks whenever possible.

Omega 3 Fatty Acids

Omega 3 has been known to reduce morning stiffness and joint pain by eliminating inflammation within the body. The best way to introduce Omega 3 is by consuming 3-oz servings of fatty fish such as tuna, herring, mackerel, salmon or trout each week. The use of supplementation through fish oil, either the liquid or capsule form, can be considered as well.

Avoid Cooking in High Temperatures

Watch out for that stove dial when cooking meat as it could introduce more inflammation! The end product is called advanced glycation, and this could lead to diabetes, heart disease and arthritis if done too often. Reduce the consumption of microwaved, fried and broiled meat. Limiting the consumption of processed foods will also help.

Here’s a list of the 12 best foods for arthritis:

  1. Nuts
  2. Garlic
  3. Beans
  4. Whole Grains
  5. Citrus Fruits
  6. Green Tea
  7. Broccoli
  8. Low-Fat Dairy
  9. Cherries
  10. Olive Oil
  11. Soy Beans
  12. Fish

Contact a Bay Area Orthopedic Doctor for More Treatment Options

If you have been dealing with osteoarthritis pain in your knee, you don’t have to let it control your life. Browse our website at or call (415) 923-0944 to get in touch with our Bay Area Orthopedic Surgeon, Dr. Jeffrey L Halbrecht, MD.

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