Research suggests that eating nutrient-rich foods can help people with arthritis boost their strength and immunity. The two most common types of arthritis are osteoarthritis (OA), a degenerative type of arthritis that develops over time, and rheumatoid arthritis (RA), an autoimmune disease in which the immune system mistakenly attacks the joints. Both forms of arthritis can lead to chronic pain and disability. Here are some simple, nutritious food suggestions to help arthritis:
1. Protein-
Healthy, protein-rich foods such as lean red meat, chicken and turkey, dairy products (such as eggs), soy products (such as tofu), fish, bean soup, and nut butters (such as peanut butter) help preserve strength and maintain body mass. For those days when you're not feeling well, an easy to prepare high-protein snack might include hard-boiled eggs or peanut butter on whole grain crackers. You can also make a simple, high-energy drink by blending whey protein powder with your favorite dairy (low fat milk) or non-dairy beverage (such as almond milk or soy milk) and some frozen fruit, sliced bananas, or yogurt.
2. Fruits and Vegetables-
Antioxidant-rich fruits and vegetables can help treat and prevent arthritis by fighting toxic free radicals (unstable molecules that cause tissue damage) associated with the development of the disease. One study reports that eating vitamin C-rich fruits and vegetables may help treat and prevent rheumatoid arthritis. Another study suggests that antioxidants can help protect cartilage cells and increase the production of collagen, helping to prevent and treat osteoarthritis. Enjoy three to six servings of fruit daily, including fresh, canned and dried fruits. Dried fruits have the highest concentration of antioxidants. Eat seven to ten vegetable servings daily, including edible skins (such as potato and sweet potato skins), which are rich sources of antioxidants and fiber. Cruciferous vegetables such as broccoli, cauliflower, cabbage, radishes and Brussels sprouts, are an excellent source of antioxidants, fiber, vitamins and minerals.
2. Fiber and Omega-3 Fatty Acids -
Fiber-rich foods such as fruits, vegetables, whole grains, bran, and flaxseeds not only improve regularity, but help prevent cancer and heart disease. Flaxseeds provide omega-3 fatty acids that help treat and prevent arthritis by reducing inflammation and improving joint function. Omega-3 fatty acids are also found in fish oil, canola oil, soybean oil, and walnuts.
REFERENCES:
1. Life Extension eds., Disease Prevention and Treatment, 4th ed., Hollywood, Florida: Life Extension Media, 2003, Arthritis.
2. Pizzorno J and Murray M. Encyclopedia of Natural Medicine, New York: Prima, 1998: 695-705, 770-789.
3. The Arthritis Foundation: http://www.arthritis.org
4. Pattison DJ et al. Vitamin C and the risk of developing inflammatory polyarthritis: prospective nested case-control study. Ann Rheum Dis 2004 Jul;63(7):843-71.
5. Bae SC, Kim SJ, Sung MK: Inadequate antioxidant nutrient intake and altered plasma antioxidant status of rheumatoid arthritis patients. J Am College Nutr 2003; 22:311-315.
6. Rennie KL, Hughes J, Lang R, et al: Nutritional management of rheumatoid arthritis: A review of the evidence. J Hum Nutr Dietet 2003; 16:97-109.
7. Haq I, Murphy E, Dacre J: Osteoarthritis Review. Postgrad Med J 2003; 79:377-383.
8. Mann D. Nutrition for Strength When You're Not Well. WebMD.
Posted by Elaine Gavalas on August 21, 2006 02:56 PM
