Arthritis Diet

By Gary Pearson


The Center for Disease Control and Prevention (CDC) reports over 40 million Americans are Arthritis patients. As the most prominent reason for disability in the USA, Arthritis costs the US economy a hefty $130 billion each year.

There are plenty of factors that can cause arthritis. Genetics is one important factor. Age is another, as is obesity. You can also be affected by any previous injuries that you might have, infections or illnesses. High impact sports can also be a cause for arthritis.

Arthritis is oftentimes accompanied by inflammation. Inflammation is the body's natural defense to injury. It occurs when the body produces too many cytokines. Cytokines send signals to the brain, which are used to allow one cell to communicate with another. Certain foods are known to cause an over-production of cytokines. Eliminating these cytokine-producing foods can help arthritis sufferers better manage their symptoms by reducing inflammation within the body.

There are several fruits that fight inflammation. The more colors your diet includes, the better it is - fruits and vegetables that are highly colored have phytochemicals, which fight inflammation. Vitamin C also helps battle arthritis, so fruits like raspberries, strawberries, blackberries, mango, apples, kiwi fruit etc. should be a part of the diet for people with arthritis.

Broccoli, cabbage, collard greens, spinach, squash, kale, brussel sprouts, sweet potatoes and carrots are all high in vitamins A and C and will help you fight inflammation.

Omega-3 essential fatty acids are the other nutritional components to be included in your daily diet. Fish types including mackerel, sardines, trout, salmon and herring contain Omega-3. Since the fish sold nowadays have high mercury content, it's best to limit your fish intake to 2 to 3 times a week at the most, consisting of 40-ounce portions. Also, you can simply supplement your diet with Omega-3 fatty acid capsules.

Mercury-free fish are probably sold in your local grocery store, so ask your vendor specifically for types available without mercury. Do some research on the internet and try to locate nearby stores selling mercury-free fish.

Fish is not the only source of Omega-3 fatty acids. Nuts and seeds are also a great source of this. However, you have to be careful to stay away from salted nuts and dry roasted nuts. Overdoing it is also a concern - twelve almonds are enough to give you the Omega-3 essential fatty acids you need during the day.

Include whole grains and lentils and avoid anything processed. Quinoa (keen-wah) is known as the Mother of all Grains and is an excellent source of protein and essential fatty acids. Amaranth, lentils, chick peas (garbanzo beans), and brown rice are also good choices as part of your arthritis diet.

Gluten is an allergen to most people, although they are often not aware of this. Wheat, barley, rye and oats are glutenous and can aggravate arthritic inflammation. Wheat and corn are specially noted to worsen the condition in Rheumatoid Arthritis and Celiac patients.

Other foods known to cause inflammation include milk and dairy products, red meat, dry roasted nuts, sugar, flour, artificial sweeteners, honey, alcohol, tea, coffee, chocolate, nightshade plants (eggplant, peppers, tomatoes, white potatoes, and tobacco), Monosodium Glutamate (MSG), and other food additives.

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