Rheumatoid
Arthritis (Rheumatism) occurs when one or more of your joints experiences
inflammation. The affected joints may be your knees, your wrists or a portion
of your spinal column. Symptoms of arthritis include stiffness, pain, swelling,
redness and reduced range of motion. Maintaining a healthy diet that includes
nutrient-rich fruits and vegetables may help prevent or relieve symptoms of
arthritis.
However,
new research into just that is finding that for arthritis protection and relief
you may need to look no further than your neighborhood grocery store. A study
from the University of Manchester's Medical School, published in the August
2005 issue of the American Journal of Clinical Nutrition, found that antioxidants
called carotenoids in brightly colored yellow/orange fruits and vegetables may
reduce the risk of developing rheumatoid arthritis and other inflammatory
disorders.
How
Does it Work?
Oxidation,
which produces free radicals in our bodies, is known to play a role in joint
damage, such as that seen with rheumatoid arthritis. Antioxidants help to
combat free radicals, and by doing so may suppress inflammation along the way,
researchers said.
Out
of the 25,000 participants in the study, 88 developed cases of inflammatory
arthritis. These 88 people had:
- 40 percent lower intake of the antioxidant beta-cryptoxanthin than those who did not develop the disease
- 20 percent lower intake of another antioxidant zeaxanthin
"Those
in the top third for beta-cryptoxanthin intake were only half as likely to
develop inflammatory polyarthritis as those in the lowest third, and vitamin C
was also found to be an important factor," said Dr. Dorothy Pattison, the
lead researcher of the study.
According
to this study and many others, increasing your intakes of certain fruits and
veggies does appear to be a sound way to protect against and fight arthritis.
Here are the top sources to consider:
Sources of Antioxidants
According
to the University of Michigan, fruits and vegetables rich in antioxidants may
protect against arthritis and also help to relieve symptoms of arthritis. Rich
sources of antioxidants include carrots, apricots, blueberries, spinach and
tomatoes. Colorful fruits and vegetables supply an abundance of antioxidants
that may protect the body from damage from free radicals, foreign substances in
the body that lead to inflammation.
Sources of Vitamin E
The
University of Maryland Medical Center reports that vitamin E from fruits and
vegetables may help reduce the pain symptoms associated with arthritis. Vitamin
E is an antioxidant that helps the body fight against cellular damage and
inflammation. A 1/2-cup serving of cooked spinach provides 10 percent of your
daily recommended intake of vitamin E, while a 1/2-cup serving of cooked
broccoli provides 6 percent, as does one medium kiwi.
Sources of Vitamin B6
According
to the University of Maryland Medical Center, low levels of vitamin B6 may be
linked to rheumatoid arthritis. People with rheumatoid arthritis may require
more vitamin B6 than healthy people because chronic inflammation may cause
lower vitamin B6 levels. Baked potatoes, bananas, avocados, tomato juice and spinach
are rich sources of vitamin B6. The University of Maryland Medical Center
recommends that you include vitamin B6 in your daily diet if you experience
chronic illness, such as rheumatoid arthritis.
In
specifics , the fruits and vegetables to consider include:
Oranges: The American Journal of Clinical Nutrition study found that
a modest increase in the antioxidant beta-cryptoxanthin intake, equivalent to
one glass of freshly squeezed orange juice per day, is associated with a
reduced risk of developing inflammatory disorders such as rheumatoid arthritis.
Berries: Berries
are all great sources of antioxidants and vitamin C. Blueberries have been
ranked number 1 in terms of antioxidant concentrations, but cranberries,
blackberries, strawberries and raspberries are good choices too.
Kiwi: One kiwi provides almost double the vitamin C of an
orange, according to the California Kiwifruit Commission. Vitamin C is
associated with a reduced risk of arthritis.
Apples: Cornell University researchers found that apples contain
antioxidants that fight inflammation (along with allergies, cancer and
viruses).
Cherries: According to Eve Campanelli, PhD in Prevention magazine,
after drinking two glasses of black cherry juice (four ounces of juice with
four ounces of water) twice a day, 85 percent of her patients experienced at
least partial relief from their arthritis pain. Further, the effect continued
even after the patients stopped drinking the juice.
Parsley: Parsley contains beta-carotene, making it a useful
ingredient for those with arthritis, says Cherie Calbom, M.S., a certified
nutritionist in Kirkland, Washington.
Prunes: These dried plums are antioxidant powerhouses. Researchers
at the Center on Aging at Tufts University in Boston found that prunes had more
than twice the antioxidant power than any other fruit or vegetable in their
study.
Carrots: They're rich in the antioxidants vitamin A and
carotenoids.
Broccoli: Calbom says broccoli is helpful for arthritis because of
its beta-carotene content. It's also a rich source of vitamin C.
Pineapple: Pineapple is rich in the enzyme bromelain, a powerful and
natural anti-inflammatory agent.
Beans: "The protein in beans helps to replace body proteins
broken down by inflammation," says Denise Cedar, a Salem, Oregon-based
dietitian.
Red
Grapes: Red grapes are loaded with
antioxidants that can help reduce inflammation associated with arthritis (as
well as fight heart disease and cancer).
Tomatoes: Tomatoes are an excellent source of the antioxidant
lycopene, which has been found to help fight degenerative diseases (and reduce
the risk of prostate and other cancers). Cooked tomatoes (tomato sauce or
paste, marinara sauce, ketchup, etc.) are best when it comes to lycopene.
Sweet
Potatoes: These are loaded with antioxidant
vitamins A, C and E. One half-cup serving provides twice the Recommended Daily
Amount of vitamin E.
References
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