Do aches and pains have you out of joint? Concerns culminating in the withdrawal of several selective Cox-2 inhibitors, like Vioxx, have many arthritis sufferers turning to the supplement aisle in search of relief.
Could diet and exercise provide more reliable solutions? 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 inlammatory 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 inlammation. Broccoli sprouts are one of the most potent sources of these compounds, which you’ll also and 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.
Black cod
Move over, salmon! Black cod has even higher levels of omega-3 fatty acids, which may help rheumatoid arthritis by reducing inflammation. Flounder, halibut and sardines also contain this healthy fat, as do flaxseed oil, pecans, walnuts, tofu and leafy green vegetables.
Button mushrooms
An unexpected source of vitamin D, adequate levels of which decrease vulnerability to arthritis pain. Sunshine enables your body to produce vitamin D; other sources include oysters, sardines and fortified nonfat dairy.
