14 Fruits and Vegetables That Provide the Best Protection Against Arthritis
by www.SixWise.com
According to the Arthritis Foundation, nearly one out of
three Americans has arthritis. Of these 66 million adults,
43 million have been diagnosed with arthritis and another
23 million live with chronic joint symptoms that have not
been doctor-diagnosed.
In fact, arthritis is one of the leading causes of disability
among Americans over the age of 15, and costs related to the
disease cost the U.S. economy over $86 billion a year.
Further, half of the people with arthritis do not believe
anything can be done to help them.
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There are more than 100 different types of arthritis.
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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:
"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 14 fruits and vegetables to consider:
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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.
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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.
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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.
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Apples: Cornell University researchers found
that apples contain antioxidants that fight inflammation
(along with allergies, cancer and viruses).
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"It is known that phytonutrients and antioxidants
[in fruits and vegetables] have a role in minimizing
inflammation," says Carol Henderson, PhD, a registered
dietitian.
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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.
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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.
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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.
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Carrots: They're rich in the antioxidants vitamin
A and carotenoids.
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Broccoli: Calbom says broccoli is helpful for
arthritis because of its beta-carotene content. It's also
a rich source of vitamin C.
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Pineapple: Pineapple is rich in the enzyme bromelain,
a powerful and natural anti-inflammatory agent.
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Beans: "The protein in beans helps to replace
body proteins broken down by inflammation," says
Denise Cedar, a Salem, Oregon-based dietitian.
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Red Grapes: Red grapes are loaded with antioxidants
that can help reduce inflammation associated with arthritis
(as well as fight heart disease and cancer).
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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.
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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.
Recommended Reading
The
15 Healthiest Berries You Could Possibly Eat ... Including
7 Most Haven't Heard Of
The
World's 7 Most Potent Disease-Fighting Spices
Sources
American
Journal of Clinical Nutrition August 2005, Vol. 82, No. 2,
451-455
The
Arthritis Foundation: Facts About Arthritis
The
Arthritis Foundation: Alphabet Soup: An A-Z Guide to Favorite
Foods
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