Bone. Strong. Health.

5 Foods For Osteoarthritis


Osteoarthritis is a common chronic condition of the joints, causing aches and pain. In more severe cases, it may reduce the quality of life. Pain killers and Non Steroidal Anti-Inflammatory Drugs (NSAIDs) are commonly prescribed to control the pain and improve quality of life of the sufferers. However, there are also good foods out there that can improve osteoarthritis.

Wild fatty fish

Wild caught fatty fish such as salmon and patin are a good source of omega 3. Omega 3 is a type of polyunsaturated fatty acid that is anti-inflammatory in nature. Eating 1 serving of fish (size of our palm) at least twice a week may reduce the inflammation associated with osteoarthritis.


Broccoli belongs to the cruciferous vegetable family. It is rich in vitamin C and a powerful antioxidant called sulforaphane. Sulforaphane has been found to be particularly useful in preventing and slowing the progression of osteoarthritis.

Green tea

Green tea are unfermented tea leaves rich in polyphenols which are powerful antioxidants capable of reducing inflammation and slow down cartilage destructions. Epigallocatechin-3-gallate is another antioxidant within green tea that can potentially improve osteoarthritis by blocking the production of molecules that cause joint damage.


Garlic, particularly raw garlic is useful to prevent or slow down the progression of osteoarthritis. Studies showed that people who ate more garlic showed lesser signs of osteoarthritis. The compound responsible for that is known as diallyl disulphine.


Turmeric or curcuma longa is rich with a potent anti-inflammatory agent called curcumin. Studies showed that a daily intake of 2g of turmeric has comparable effect with taking 800mg of ibuprofen, a pain killer used to control pain and inflammation in osteoarthritic sufferers.


1.Chia LW, Deeptee J, Jenna NM, Dianne LJAA, Janet LH, Virginia BK, Ramona MR et al. Dietary fatty acid content regulates wound repair and the pathogenesis of osteoarthritis following joint injury. Ann Rheum Dis. 2015 Nov; 74(11): 2076–2083.

2.Santosh KK, Chander R. Green tea: a new option for the prevention or control of osteoarthritis. Arthritis Res Ther. 2011; 13(4): 121.

3.Williams FM, Skinner J, Spector TD, Cassidy A, Clark IM, Davidson RM, et al. Dietary garlic and hip osteoarthritis: evidence of a protective effect and putative mechanism of action. BMC Musculoskelet Disord. 2010;11:280.

4.Kuptniratsaikul V, Thanakhumtorn S, Chinswangwatanakul P, Wattanamongkonsil L, Thamlikitkul V. Efficacy and safety of Curcuma domestica extracts in patients with knee osteoarthritis. Journal of Alternative and Complementary Medicine 2009; 15(8):891–97.



osteoarthritis, Joint Pain, wild fatty fish, green tea, broccoli, garlic, turmeric

About The Author
Chang Wai Ken
Ken Chang graduated with a first class honour degree in Nutrition and Dietetics from International Medical University. He is currently a practicing dietitian in the community. His areas of expertise include weight management, pre and post gastrectomy diet management, diabetic meal management, hypertensive/ dyslipidemia meal management, cancer support nutrition recommendations, functional food and supplementation recommendations.

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