Osteoarthritis (OA) is a degenerative joint disease that affects millions of people around the world. It is more common in older people and is caused when the cartilage that cushions the joints breaks down.

This leads to pain, stiffness, and reduced mobility. However, emerging studies show that consuming legumes, veggies, and cereals can help prevent its onset.

What Causes Osteoarthritis?

Osteoarthritis is often caused by wear and tear on the joints, and it is more common in people who are overweight or have a physically demanding job. Other factors that may contribute to its onset include previous injury to a joint, genetics, and age.

Women are more likely to experience the condition than men.

How Can Legumes Help?

Legumes are plant-based foods that are rich in nutrients such as fiber, protein, and minerals. Examples of legumes include lentils, chickpeas, and beans. These nutrients are essential for maintaining healthy bones and joints.

In addition, legumes contain anti-inflammatory properties that help reduce joint pain and swelling.

Recent studies show that consuming legumes is beneficial for people with OA. According to a study published in the BMJ, people who consumed legumes at least twice a week had a lower risk of developing OA.

Legumes can be consumed in salads, soups, and as a replacement for meat in meals.

What About Veggies?

Vegetables are another group of plant-based foods that are rich in nutrients and antioxidants. They provide essential nutrients such as calcium, magnesium, and potassium, which are vital for strong bones and healthy joints.

Leafy greens such as spinach and kale are especially beneficial for people with OA due to their anti-inflammatory properties.

A study published in the Journal of Nutrition, Health & Aging found that consuming vegetables regularly can help reduce the risk of OA. Vegetables can be consumed in salads, soups, stir-fries, and as a side dish for meals.

Why Cereals Are Essential?

Cereals are a staple food for many people around the world. They are rich in nutrients such as fiber, protein, and vitamins. They provide essential nutrients for bone health, including calcium, magnesium, and phosphorus.

Cereals can be consumed in many forms, including rice, pasta, and bread. Whole grains are especially beneficial for people with OA as they are rich in anti-inflammatory compounds that help reduce joint pain and inflammation.

An Australian study found that consuming whole grains can help reduce the risk of knee osteoarthritis in women.

What Other Foods Are Beneficial?

There are many other foods that can help prevent the onset of OA. These include:.

Fruits: Fruits are rich in antioxidants and vitamins that help reduce inflammation and promote healthy joints.
Fish: Fish (especially oily fish such as salmon and mackerel) is rich in omega-3 fatty acids that help reduce joint inflammation and pain.
Nuts: Nuts are a good source of healthy fats, fiber, and antioxidants. They help reduce inflammation and promote healthy joints.
Dairy products: Dairy products such as milk and cheese provide essential nutrients such as calcium, which is vital for strong bones and healthy joints.

Conclusion

Consuming a healthy and balanced diet that includes legumes, veggies, cereals, and other foods can help prevent the onset of OA. These foods provide essential nutrients that promote healthy joints and reduce joint pain and inflammation.

In addition to a healthy diet, staying active, maintaining a healthy weight, and avoiding injury to the joints can also help prevent the onset of OA.