Best Foods For People With Arthritis

13 March 2006

The evidence is in. Some foods ease arthritis signs and symptoms, and some make arthritis pain worse. A review* of a six- year- survey of more than 13,000 men and women shows if you eat well you’ll live better and feel better. People who ate the best foods for arthritis had lower levels of inflammation-causing C-reactive protein – and so less pain. So what are the best foods for arthritis - and which ones make arthritis pain worse?

No 1 Best food for arthritis

Fruit and vegetables - - eat more of these than anything else, 5 to 13 servings a day

Fruit:

Most recommended

• Apples - Contain magnesium which is good for decreasing pain in people with fibromyalgia and quercetin good for decreasing the risk of chronic disease.


• Berries - dark coloured blueberries, blackberries, black currants, as well as cranberries raspberries and strawberries. Brimming with antioxidants that reduce triggers for inflammation and block cancer and heart disease.


• Cherries - Studies suggest pigments in cherries are Cox-1 and Cox-2 inhibitors, so reduce inflammation. Tart cherries are 10 times better at relieving pain than aspirin or ibuprofen. Melatonin in cherries has long been linked to pain relief for gout, fibromyalgia and other forms of arthritis.


• Citrus - Clementine or Navel oranges, lemons, limes, and grapefruit. High in Vitamin C which has a protective effect against developing inflammatory conditions.


• Kiwi - Next to yellow corn, the richest source of lutein in vegetable world. This powerful antioxidant protects against skin sun damage, and eye cataracts from UV light. Also contains magnesium and copper, (great for bones, nerves, and muscle relaxation) potassium and Vitamins C & E (good for supporting joint function.)


• Peaches, Papayas, Tangerines – high in an antioxidant that matches up to a lower risk of Rheumatoid arthritis.

Vegetables:

Most recommended

• Leafy Greens - especially spinach, kale, collards, turnip greens, mustard greens, Swiss chard and okra. Eating leafy green vegetables protects eyes and skin from UV sun damage, helping prevent cataracts. Antioxidants help free radical damage in joints and Omega-3 has an anti-inflammatory effect. Spinach and kale especially good.


• Alliums – garlic, onions, scallions, leeks are rich in quercetin, antioxidants and amino acids which are essential for cartilage building.


• Cruciferous Vegetables – broccoli, cauliflower, cabbage and Brussels sprouts are rich in glucosinolates which detox the body and so help prevent inflammation.

No 2 Best food for arthritis
Low Fat Dairy Foods

Most recommended

• Cheese - Soft cheeses like blue, gorgonzola and feta have less fat per ounce than hard cheeses (usually about 6-7 grams vs. 10 grams), and they generally are stronger tasting. Cheese is important because getting adequate Vitamin D helps maintain mobility in later years. New research shows women with low calcium intake are more at risk of rheumatoid arthritis.


• Low fat or skim milk and low fat frozen or plain yogurt – in moderation and low fat versions. Contains Vitamin B-12 which prevents nerve damage, muscle weakness and painful burning or tingling sensations in hands and feet. Replace mayonnaise with low fat yogurt in dressings for chicken, tuna or potatoes, or replace sour cream in Mexican dishes, or mix mayonnaise and yogurt half in half.

No 3 Best food for arthritis
Proteins

Most recommended:

• Fatty Fish – especially cold water fish (salmon, mackerel, sardines, herring, bass, swordfish, and tuna) high in anti-inflammatory healthy Omega-3 fats. (See Healthy Recipes for some great ways to eat salmon and tuna three times a week)


• Nuts – Pecans, walnuts, hazelnuts are in high antioxidants. Brazil nuts are rich in selenium which limits oxidative damage of arthritis and acts as a preventative against rheumatoid arthritis. Macadamias are high in anti-inflammatory Omega-9.


• Beans Legumes & Soy including tofu – lean protein without fats, also provide magnesium, iron and zinc (joint support foods) and fiber.


• White Meat - skinless chicken breast or pork marinated in soy good bets; they contain retinol, an anti-inflammatory which also maintains immune systems.


• Red Meat – best bets grass-fed beef, organic lamb. The “complete” food but use in moderation and trim off fat; research links high red meat consumption with increased inflammatory polyarthritis and saturated fats clog arteries.

No 4 Best food for arthritis
Whole Grains

Most recommended:

• Brown rice, whole wheat pasta, oatmeal and whole grain bread and cereals - contain Vitamin B-1 essential for normal functioning of nervous system and muscles, and magnesium, important for healthy joints.

No 5 Best food for arthritis
Fats, Oils, Spices and Sweets

Some fats are essential. 20 to 35% of daily calories should come from fats, particularly from plant sources like olives.

Most recommended:

• Honey to replace sugar wherever possible. Honey is a more complete food – better still try Honeybalm with extra bee venom – the bee venom is a powerful natural anti inflammatory and works synergistically with honey for joint relief. (See our Honeybalm Capsules)


• Olives and avocadoes - and their oils - are high in Omega-9’s a friendly EFA (essential fatty acid) that curbs inflammation.


• Flaxseed oils – high in anti-inflammatory Omega-3.


• Evening Primrose and Borage Oil - have been shown in studies to relieve rheumatoid arthritis inflammation, and may help inflammation connected with OA as well, but you have to take quite a lot. They contain gamma linolenic acid (GLA) and are available in capsules (usual daily dosage is about 1,800 mg of GLA).


• Green tea - rich in the polyphenol EGCG, a powerful anti-oxidant which is twice as powerful as resveratrol in red wine. (See our March newsletter) One study concluded that drinking four or more cups of green tea per day could help prevent rheumatoid arthritis, or reduce symptoms in individuals already suffering from the disease.


• Ginger - contains potent anti-inflammatory compounds called gingerols which explain why many people with osteoarthritis or rheumatoid arthritis experience reductions in their pain levels and improvements in their mobility when they consume ginger regularly. You need some ginger every day to feel the results. Slice a half-teaspoon to a teaspoon of fresh ginger and use it to flavor your stir-fry vegetables or sauces, or mix it with some boiling water and let it cool down before drinking.


• Turmeric - The volatile oil fraction of turmeric has been demonstrated to have significant anti-inflammatory activity Even more potent than its volatile oil is the yellow or orange pigment of turmeric, which is called curcumin. In numerous studies, curcumin's anti-inflammatory effects have been shown to be comparable to hydrocortisone and over-the-counter anti-inflammatory agents. Use in food. Included in the Honeybalm capsules formula.


• Evening Primrose and Borage Oil - have been shown in studies to relieve rheumatoid arthritis inflammation, and may help inflammation connected with OA as well, but you have to take quite a lot. Contain gamma linolenic acid (GLA) available in capsules (usual daily dosage is about 1,800 mg of GLA).

Worst foods for arthritis

• Refined sugars and sweets, (substitute honey instead


• fast food


• commercial baked goods


• deep fried food


• saturated and trans fats found in many processed foods


• salt


* Survey review done by researchers at the Center for Disease Control, Atlanta, 2005.

<< Back to articles page