Do you have aches and paints in your joints? Many people who suffer from arthritis have been turning to supplements for relief. Aside from supplements there are other healthy foods and habits you can do to help.
Here's a roundup of recent research into those foods that help support healthy joints:
Pineapple: Bromelain is an enzyme that can help ease joint pain and relieve muscle soreness. Scientists at the Dole Nutrition Institute found that fresh or frozen pineapple has as much, if not more, bromelain activity than supplements. Pineapples also provide an excellent source of vitamin C, which helps promote collagen formation and improve iron absorption, and manganese, which supports metabolism and bone density
Cherries: a top source of anthocyanins that reduce inflammation and may protect against gout (an inflammatory form of arthritis). One study found that cherry consumption lowered blood levels of uric acid, which can accumulate in joints, causing pain.
Broccoli: Cruciferous veggies such as broccoli contain sulforaphane, which triggers the body's own antioxidant defenses. New research suggests this process may help block effects of Cox-2 enzymes on inflammation. Broccoli sprouts are one of the most potent sources of these compounds, which you'll also find in cabbage, cauliflower and brussels sprouts.
Red bell peppers: Just one contains more than 470 percent of your daily Vitamin C needs (yellow peppers contain 450 percent and green peppers contain 190 percent). According to a Boston University study, people getting under 150 milligrams daily of Vitamin C had faster cartilage breakdown. Other top sources of Vitamin C are citrus fruit, pineapple, kiwi, cantaloupe, papaya, strawberries, tomatoes, kale, collard greens and sweet potatoes.
Kale: One of the healthier sources of calcium, which helps hold the line against osteoarthritis by slowing bone loss. Be adventurous - try collard greens, arugula, beans, in addition to some of the better-known calcium sources.
While the foods cited above have compounds with targeted joint health benefits, Harvard research found a more general link between high fruit and vegetable consumption and lower risk of rheumatoid arthritis.
What not to eat? Meat. British researchers found that too much meat increased the risk of rheumatoid arthritis. Those who ate the most meat were twice as likely to develop the condition than those who didn't consume any.
Eating more fruit and vegetables also helps maintain a healthy weight - an important facet of managing joint pain. If you're among the majority of people who are either obese or overweight, slimming down can significantly slow progression of joint degeneration and ease pain. In fact, you can reduce knee stress by 40 to 80 pounds with a mere 10-pound weight loss.
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