We both suffer from osteoarthritis at Bill and Sheila’s Cookbook. I have severe knee problems. Sheila is suffering from severe arthritis in her fingers, wrists and shoulder joints. Although medication can be helpful, there are always side effects. We both needed a diet that would reduce inflammation in our joints, and, consequently, the pain. Let’s first define arthritis. There are many types of arthritis. Osteoarthritis is the most common. Rheumatoid arthritis, which can actually cause the destruction of ligaments and joints, is a more severe condition.
Gout
Gout is another common form of arthritis. There are many other conditions that can be classified as arthritis. Arthritis simply refers to a condition where inflammation around the joints causes acute pain. In my case, the cartilage covering and cushioning my knee joints has worn out. This causes the bones and joints to rub together, causing acute pain and swelling. After sitting for a while at the computer, I can feel and hear cracks when I stand up. This problem is something that I’m sure many of you have experienced. I love gardening but find that I am now limited to short periods of work followed closely by long periods of resting my joint.
We decided to write this article in order to share the information that we gathered from our research. We compiled research notes that listed all the vitamins and minerals that could help reduce inflammation and aid the body in recovering, or in some cases, repairing damaged bones and joints. We also included a list of foods you shouldn’t eat. This is the subject for a follow-up article.
What to eat?
- Calcium and Vitamin D: Calcium is essential to prevent bone loss and fractures related to osteoporosis. For people between the ages 55 and 70, scientists recommend a daily intake of 1500mg calcium. Vitamin D is necessary for calcium absorption. Research has shown that 400iu’s is the minimum daily requirement.
- Vitamin E: A combination of vitamin E, vitamin C, and vitamin E can provide significant benefits. Studies have shown a decrease in Alzheimer’s disease.
- Vitamin C: People with painful or damaged joints need extra vitamin C. This is necessary for the production collagen, which is found in bone, tendons, and skin. Vitamin C and vitamin E work together to provide powerful antioxidants. Research has shown that vitamin C and vitamin E have a positive effect on cardiovascular disease and certain types of cancer. It is also believed to increase the body’s ability to fight off viral and bacterial infections. Vitamin C is required by the body daily between 1500 and 2000mg. There are many other nutrients the body needs to prevent or repair arthritis damage, but these are too numerous to be covered here. These additional vitamins and minerals can be found in the foods we should eat. These are the foods we should eat.
- Cheese: This is a great source of calcium. Parmesan has 1.275 mg, emmental 1.80mg, and cheddar 752mg. 400mg of sardines in oil and 273mg of anchovies are provided by sardines.
- Yogurt: Provides 140-150mg, depending on the type. You can get 120mg of milk if you use calcium-enriched milk.
- Eels are high in vitamin D at 4.400iu. Tuna is a good source of vitamin D at 1.000iu. – Mackerel is 640iu. – Anchovies are 472iu. – Sardines are 320iu. – A casual exposure to sunlight can provide 200iu per day.
- The liver and kidney are rich in B vitamins, selenium, folic acid and copper.
- Calcium and zinc are found in milk and dairy products.
- Molasses is rich in magnesium, calcium, zinc, iron, and zinc. Brewer’s yeast contains a wide range of nutrients in one package. It contains vitamins B1,B5, B12 and folic acid.
- All oily fish contain Omega-3 and Vitamin A. – Vegetable oils and nuts contain Vitamin E omega-3 fatty acid, manganese and magnesium.
- Fresh fruits and vegetables contain vitamin A and manganese. Vitamin A is essential for controlling inflammation. B Vitamins for a healthy nervous systems
- Vitamin C to produce the collegen needed for healthy joints, tendons, and tissues. Vitamin E is needed to reduce inflammation symptoms by aiding in the oxidation essential fatty acids.
- Vitamin D is necessary for bone formation
- Copper acts as an anti-inflammatory agent.
- Zinc is required for a healthy immune system.
- Magnesium is necessary for normal bone formation.
- Folic acid aids in the absorption and maintenance of nutrients.
- Omega-3 fatty oils are needed for joint pain, inflammation, swelling, and control.
Conclusion
We have compiled a list of recipes that make use of vitamins and minerals to reduce arthritis pain and inflammation. We chose food items that are easy to eat by the whole family, but that also serve the purpose of controlling and relieving arthritis pain. You can make your own recipes by following the information in this article. But why reinvent the wheel? We’ve done the research for you, and you’re welcome to see the results of our research.