Some Interesting Foods to fight your Arthritis pain (Part 2)

This is my second part of blog in which you will find some nice food who can help you in fighting your Arthritis pain.

In first part we learn how olive oil, Fatty fish, vitamin D, walnuts and vitamin C helps us minimize our Arthritis pain.

Blog 1-Fight-your-arthritis-with-some-good food

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Number six Good foods to fight Arthritis: Brazil nuts

Why they help: Brazil nuts contain huge amounts of selenium – 272 micrograms in just three or four nuts, compared to 63 micrograms in 3 ounces of tuna.

For example, a 2005 University of North Carolina study found that the participants with the highest levels of selenium had a 40% lower risk than those with the lowest levels.

Low selenium may also be linked to rheumatoid arthritis. The mineral helps antioxidants clear out cell-damaging free radicals, aids the regulation of the thyroid gland and may prevent cancer.

How much to eat: 55-200 micrograms a day. If you don’t like Brazil nuts or tuna, you can get 32-35 micrograms in 3.5 ounces of beef or turkey or 12 micrograms in a cup of cooked oatmeal.

Number seven Good foods to fight Arthritis: Onions

Why they help: Onions contain quercetin, an antioxidant that may inhibit inflammatory chemicals, much like aspirin and ibuprofen do. But research is limited.

Worried about onion breath? Boost your intake of kale, cherry tomatoes or apples – all are high in quercetin.

How much to eat: One-half cup of a high-quercetin food a day.

Number eight Good foods to fight Arthritis: Tart cherries

Why they help: “This wives’ tale now has science to back it up

A University of Michigan study suggests that a diet plump with tart cherries can cut inflammation in animals by 50%. And a 2009 study at Baylor Research Institute in Dallas found that 56% of patients with osteoarthritis had more than 20% improvement in pain and function after taking cherry pills for eight weeks.

The magic ingredient is anthocyanins, the pigments that give cherries – and grapes, black raspberries and eggplant – their vibrancy. They’re also powerful antioxidants that cut inflammation.

How much to eat: Half-cup of tart cherries – fresh, frozen, canned or dried – or 8 ounces of juice.

Fight Your Arthritis with Some Good Foods

The term arthritis is used to describe more than 100 conditions that affect joints, the tissues which surround joints, and other connective tissue.

Food can’t cure arthritis, but it can make the disease less painful. People who suffer from arthritis are familiar with the pains, cracks and pops define the condition. But small changes in your diet can yield big rewards in managing the disease. Food isn't a panacea, but some can make your joints healthier. You may not be able to toss your Tylenol, but a diet rich in these foods can make you healthier and maybe lighter. After all, every pound you carry around your belly puts 10 pounds of pressure on your joints.

Here are some nice and healthy food ideas to make Your Arthritis disease less painful:

Number one Good food to fight Arthritis: Extra-virgin olive oil

Why it helps: Olive oil contains oleocanthal, which blocks enzymes involved in inflammation.

About 3 tablespoons of extra-virgin olive oil acts like one-tenth of a dose of ibuprofen, according to a study at the Monnell Chemical Senses Center in Philadelphia. That may not be much, but small dietary changes add up. Since olive oil’s not calorie-free (one tablespoon has 119 calories), don’t douse your food with it.

How much to eat: One tablespoon a day on salads, bread or vegetables.

Number two Good food to fight Arthritis: Foods with omega-3 fatty acids.

Examples are- Fatty fish (salmon, herring sardines) or any other food with omega-3 fatty acids, such as walnuts, soy beans, flax seeds, canola oil and pumpkin seeds

Why it helps: Omega-3s decrease the production of chemicals that spread inflammation, plus they inhibit enzymes that trigger it –a dual benefit.

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Fatty fish also contain vitamin D, which helps prevent swelling and soreness.

When the Women’s Health Study followed 30,000 women for 11 years, researchers found that those who got less than 200 international units (IU) – about 3 ounces of sardines – of vitamin D a day from their diet were 33% more likely to develop rheumatoid arthritis than women who got more.

How much to eat: Get at least one gram of omega-3s a day. Four ounces of salmon, for example, has 1.5 grams of omega-3.

Number three Good food to fight Arthritis: Eat walnuts

Add (2.27 grams per quarter cup) to a salad or flaxseed (two tablespoons has 3.51 grams) to your cereal.

Number four Good food to fight Arthritis-Take more vitamin D

Boost your vitamin D intake by drinking two glasses of low-fat milk (200 IUs) on days you’re not eating omega-3s. And spend 10-15 minutes a day in the sun – sunlight triggers vitamin D production in your body.

Number five Good food to fight Arthritis: Vitamin C-rich foods (Sweet peppers, citrus fruits)

Why it helps: Vitamin C protects collagen, a major component of cartilage. Inadequate amounts may increase your risk for some kinds of arthritis.

A Canadian study of 1,317 men found that those who got 1,500 milligrams of vitamin C through food or supplements daily had a 45% lower risk of gout (a painful condition also known as gouty arthritis) than those who consumed less than 250 milligrams a day.

But don’t shoot for such high doses if you have osteoarthritis. Duke University researchers found that animals who took high doses of vitamin C – the equivalent of 1,500-2,500 milligrams a day in humans – over eight months suffered worse knee osteoarthritis. So moderation is key.

How much to eat: Try for 200-500 milligrams a day. An orange and a cup of broccoli will net you about 200. And focus on foods, not supplements:

Foods that are high in vitamin C have other plant nutrients that you won’t get from a vitamin C supplement.Broccoli and cauliflower, for instance, have a chemical – indole-3-carbinol – that may protect us from certain cancers, including breast cancer.

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