Arthritis is one of the most common chronic diseases, causing pain, stiffness and greatly affecting the quality of life of the patient.
Although it cannot be completely cured, controlling symptoms and slowing the progression of the disease is completely possible if the patient pays attention to the diet. Some nutrients have been shown to have a positive effect in supporting bone and joint health, reducing inflammation and preventing complications.
Which nutrients are good for your bones and joints?
Nutrition plays an extremely important role in controlling and improving the symptoms of arthritis. Calcium helps strengthen bones, iron prevents anemia and omega-3 effectively fights inflammation are three outstanding nutrients that patients need to pay attention to fully supplementing.
1. Calcium helps strengthen bones
Calcium is an indispensable mineral in maintaining healthy bones and teeth. Especially for people with arthritis, adequate calcium supplementation helps reduce the risk of osteoporosis, a problem that often accompanies arthritis, especially in postmenopausal women.
When the body lacks calcium, bones become brittle, break easily and lose their ability to withstand force. In addition, many people with arthritis also have osteoporosis, increasing the risk of fractures and reducing mobility.
You can supplement calcium through the following food sources:
- Dairy products: Milk, cheese, yogurt.
- Calcium-rich milk alternatives: Soy milk, almond milk, oat milk.
- Fish with bones: Sardines, canned salmon.
- Green leafy vegetables: Kale, Swiss chard, spinach.
According to recommendations, adults need to supplement about 1,000 mg of calcium per day. For people over 60 years old, it is recommended to combine vitamin D supplements to help the body absorb calcium better.
2. Iron helps prevent anemia in arthritis
Iron is an important mineral not only for overall health but also helps prevent anemia, a common problem in people with arthritis. In particular, people with rheumatoid arthritis or other forms of chronic arthritis are susceptible to anemia due to prolonged inflammation or side effects of anti-inflammatory drugs (NSAIDs) that cause ulcers and stomach bleeding.
In addition to supplementing iron from food, patients need to note that there are cases of anemia due to chronic diseases that cannot be improved by iron supplementation alone. Therefore, medical examination and monitoring are very necessary.
Foods rich in iron that should be supplemented include:
- Lean red meat: Beef, lamb, dark chicken (thigh meat, wing meat).
- Oily fish: Salmon, mackerel, sardines.
- Lean beans: Lentils, green beans, red beans.
- Dark green leafy vegetables: Spinach, kale, watercress.
To increase iron absorption, combine it with foods rich in vitamin C such as oranges, tangerines, strawberries or fruit juices in each meal. At the same time, limit drinking tea during meals because tea can hinder iron absorption; it is best to drink tea about an hour after meals.
3. Omega-3 fatty acids help fight inflammation effectively
Omega-3 fatty acids are nutrients famous for their anti-inflammatory properties, which are very useful for people with arthritis, especially rheumatoid arthritis and psoriatic arthritis. Many studies show that omega-3 can help reduce the number of painful joints, shorten the time of morning stiffness and improve mobility.
In addition to its effects on joints, omega-3 also helps protect the cardiovascular system, which is very important for people with arthritis because they are also at high risk of heart disease.
To increase omega-3, you can choose:
- Vegetable oils: Canola oil, flaxseed oil.
- Free-range eggs: Higher omega-3 content than industrial eggs.
- Oily fish: This is the richest source of omega-3. Oily fish you should eat at least twice a week include: Salmon, Mackerel, Sardines, Herring, Anchovies, Eel.
If you do not like eating fish or cannot eat the recommended amount, you can consider taking fish oil supplements. Note that you should choose pure fish oil, do not use fish liver oil because liver oil can contain too high levels of vitamins A and D, which are toxic to the body when taken in large doses. Note that women of childbearing age should not eat oily fish more than four times a week to avoid accumulating mercury and other toxic substances.
