Vitamin C is a powerful antioxidant, and may protect the joints from the damaging effects of free radicals (unstable molecules that can cause joint inflammation). Recent research shows that vitamin C can help prevent bone loss and cartilage deterioration associated with aging. Vitamin C plays a key part in repairing cartilage and helps to keep your cartilage “young”.

Fruits and vegetables rich in vitamin C include oranges, cantaloupe, broccoli, strawberries, peppers and cranberry juice. Vitamin C is also available in supplement form.

It is thought that eating foods that are rich in calcium and vitamin D can reduce the risk of developing osteoarthritis. The body manufactures vitamin D from sunlight so make sure you spend time outdoors every day- undertaking some form of exercise such as walking or cycling is ideal. Vitamin D can also be found in oily fish and fortified foods such as margarines and some cereals. Food rich in calcium include dairy products, nuts and seeds (especially sesame seeds) and fish.

Omega-3 oils are thought to have anti-inflammatory properties and can reduce the pain caused by inflamed and swollen joints. Omega-3 oils are found in oily fish, such as salmon and mackerel. It is also found in avocadoes, nuts and seeds, especially almonds, and is added to some cereals or margarines.

A selenium deficiency has been linked to a more rapid progression of arthritic symptoms. Brazil nuts are particularly rich in selenium, but it can also be found in supplement form.

Eating a Mediterranean style diet is thought to be effective at preventing and treating arthritis. The Mediterranean diet consists mainly of fresh fruit and vegetables, oily fish, grains and pulses, with a limited amount of red meat.

Recent studies have indicated that vegetarian diets can be helpful for some people with rheumatoid arthritis. These studies also indicate that people who eat a lot of red meat seem to have a higher risk of developing inflammatory types of arthritis. If you decide to eat a vegetarian or vegan diet, make sure you are getting sufficient quantities of calcium, selenium, vitamin D and vitamin B12. Vegetarians can get vitamin B12 from yeast extract, soya milk or fortified foods.

Excess weight can exacerbate the symptoms of arthritis, as it places extra pressure on the weight bearing joints and can increase joint wear and tear. By eating a healthy diet, you will find it easier to lose any excess weight and your overall health will improve as a result.

Exercise is very important. But what about diet?

For a long time, doctors doubted there could be any link between diet and osteoarthritis. They saw the disease as a natural result of wear and tear on the joints, something inevitable as we age.

But new research is making them reconsider that idea.

It now appears that nutrition plays a vital role in helping to prevent or ease the effects of osteoarthritis. One key element is vitamin C.

Vitamin C is a powerful antioxidant, and may protect the joints from the damaging effects of free radicals (unstable molecules that can cause joint inflammation).

Recent research is showing that vitamin C can help prevent bone loss and cartilage inadequacies associated with aging. Specifically, when your joint has cartilage that needs to be repaired, vitamin C is needed for such repairs. It helps to keep your cartilage “young”.

According to Dr. Timothy McAlindon of the Boston University School of Medicine, “Vitamin C may also help generate collagen, which enhances the body’s ability to repair damage to the cartilage.”

When scientists at the Boston University School of Medicine studied the eating habits of people with osteoarthritis of the knee, they found that those consuming the most vitamin C- more than 200 milligrams a day- were three times less likely to suffer deterioration of their condition than those who consumed the least vitamin C (less than 120 milligrams a day).

Dr. McAlindon recommends that people consume a least 120 milligrams of vitamin C every day. “That’s the amount in a couple of oranges,” he says.

Dr. Michael F. Roizen and Dr. Mehmet C. Oz, co-authors of “You: The Owner’s Manual”, recommend even more. “Shoot for 1200 milligrams of vitamin C a day- spread between your diet and supplements throughout the day.”

Be careful not to overdo it however. Some data suggest that more than 2,500 milligrams a day can have the opposite effect and actually increase the risk of osteoarthritis.

Dr. Eve Campanelli, a holistic family practitioner in Beverly Hills, CA, recommends black cherry juice. She advises her patients to drink two glasses, twice a day, of four ounces of the juice diluted with four ounces of water.

Other fruits and vegetables rich in vitamin C include oranges, cantaloupe, broccoli, strawberries, peppers and cranberry juice.

A healthy diet, rich in fruits and vegetables, has been recommended by nutritionists for years. Now there’s another reason to pay attention- it can help your joints to stay young!

Many arthritis patients also suffer from vitamin and or mineral deficiencies and sufferers should have a regular blood check to test for this. In particular, calcium, magnesium and folic acid are critical micronutrients which should be incorporated into the arthritis diet, preferably through natural sources, or failing that using a supplement.

If you need to lose weight you should restrict your calorie intake appropriately while still maintaining a nutritional balance; ensure you are eating plenty of fiber-rich foods such as whole grains (whole meal bread, pasta and rice etc) and vegetables such as leafy greens, carrots, sweet potatoes etc.

In some patients, arthritis can be related to certain food allergies. Some sufferers benefit from eliminating one or more problematic foods from their diet so that they can gain relief from their arthritis. Common foods that are associated with exacerbating arthritis symptoms include dairy foods (milk, cheese, butter etc), red meat, certain vegetables, some citrus fruits, and preservatives or food additives.

If you think a food allergy may be making your symptoms worse, try an exclusion diet for a fortnight and see if it makes a difference. Many people find they are able to pinpoint the problem through this method.

Speak to a nutritionist for a more detailed analysis of your diet and for a recommendation of your own personal diet plan.