Fight Arthritis By Adding Colour To Your Diet

A healthy body is one where everything functions smoothly, but it depends on a delicate balance between substances known as anti-oxidants and free radicals. When free radicals get the upper hand the results can be disastrous. The damage they cause, called oxidation, is strongly linked to the development of arthritis, Alzheimer's disease and other chronic conditions. On the other hand, anti-oxidants are the good guys. They react chemically with free radicals and render them harmless.

Scientists studying the typically healthy Mediterranean diet, rich in brightly coloured plants such as red peppers, oranges and broccoli, have become increasingly aware that the carotenoids which cause the pigment are actually the major anti-oxidants. In other words, this is a major link between diet and arthritis as eating these kinds of fruits and vegetables can be beneficial to health.

Recent studies: the evidence

1) A 2004 study of men and women aged 45-74, over a period of four years, indicated a link between low consumption of fruit and vegetables and the incidence of inflammatory polyarthritis. In particular, the study found that those eating less than 56mg of dietary Vitamin C daily were three times more likely to develop the condition.

2) A 2004 review of studies published in the Journal of Rheumatology found that higher intakes of fruit and vegetables were associated with lower risk of developing rheumatoid arthritis. In two of the studies, a carotenoid, along with vitamin C, was found to be strongly protective.

3) In a study published in 2005, researchers from The University of Manchester's Medical School concluded that eating more brightly coloured fruits and vegetables may help reduce the risk of developing inflammatory disorders like rheumatoid arthritis, due to the anti-oxidant effect of carotenoids.

There's a simple conclusion to be drawn here. Eat plenty of fruit and veg! The current average intake of beta-carotene in Europe is only 2mg a day, but experts estimate we should be aiming for between 8-10mg a day. By following the World Health Organisation's 5-a-day recommendation we would almost certainly get all the vitamin C and carotenoids we need.

Fruits and vegetables rich in carotenoids

Carrots, peaches, spinach, cantaloupe, apricots: Beta Carotene

Carrots and pumpkins: Alpha Carotene

Tomatoes, watermelon, pink grapefruit: Lycopene

Spinach, peas, kale, broccoli, celery, red pepper: Lutein and Zeaxanthin

Oranges, papaya, peaches, tangerines: Cryptoxanthin

Elizabeth Hartland,
Nutritional Therapist,
The Arthritic Association

http://www.arthriticassociation.org.uk

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Author: pelirketot
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Added: May 14, 2008