The benefits of antioxidants and vitamins for arthritis

Vitamins and antioxidants should be part of every diet for healthy living. So what are the best sources of antioxidants? Fruits and vegetables, of course. Here is a cheat sheet on how to maximize your daily antioxidant intake:

Findings from the landmark Framingham study indicate that the antioxidants beta carotene, vitamin C, and vitamin E help to prevent the progression of osteoarthritis.

Antioxidants help neutralize free radicals, chemicals continually formed within cells during normal metabolism that can damage cartilage and possibly cause inflammation as well.

• Red grapes rather than green or white varieties.
• Red and yellow onions instead of white.
• Cabbage, cauliflower, and broccoli raw or lightly cooked.
• Garlic raw and crushed.
• Fresh and frozen vegetables rather than canned ones.
• Microwaved vegetables instead of boiled and steamed ones.
• The deepest, darkest green leafy vegetables.
• Pink grapefruit instead of white grapefruit.
• Whole fruits rather than juices.
• Fresh and frozen juices instead of canned ones.
• The deepest orange carrots, sweet potatoes, and pumpkins.

Here is a guide to what foods contain which nutrients:

• Beta carotene: yellow-orange fruits and vegetables such as apricots, sweet potatoes, pumpkin, carrots, cantaloupe, mangoes, papaya, peaches, and winter squash, as well as dark green leafy vegetables such as broccoli, spinach, collard greens, parsley and other leafy greens.
• Vitamin C: cantaloupe, grapefruit, papaya, kiwi, oranges, mangoes, raspberries, pineapples, bananas, strawberries, tomatoes, and fresh vegetables such as brussels sprouts, collard greens, cabbage, asparagus, broccoli, potatoes and red peppers.
• Vitamin E: sunflower and safflower oils, sunflower seeds, wheat germ, nuts, avocados, peaches, whole-grain breads and cereals, spinach, broccoli, asparagus, dried prunes and peanut butter.

You might have also heard that some foods are not good for arthritis. Nightshades come from the plant genus Solanum and include more than 1,700 herbs, shrubs and trees; including eggplant, bell peppers, potatoes and tomatoes.

Although there are many claims that removing nightshades from your diet will cure arthritis, no scientific proof has yet been offered.  Always consult your doctor before removing or adding any foods to your diet.