Part IV

I hope you are all sticking with me on this article. I know it is involved, but if I can just help one of you out there it will be worth it. So let’s begin with some more information regarding food and vitamins to help with this condition.

Yogurt is rich in healthy bacteria found in the gut, and therefore aids in reinnoculating the bowel with these bacteria. The best form is plain yogurt which can be sweetened to taste using fruit. You can get creative by adding such things as raw wheat germ, raw ground flax seed, and by adding nut granola. You can actually create quite a flavorful and healthy breakfast or snack.

Since I mentioned nuts, I think it is important that I state that nuts include such things as walnuts, hazlenuts, almonds, pecans, and Brazil nuts, but do not include peanuts. Peanuts are actually not nuts, but legumes, and therefore tend to be inflammatory in nature. So, if you think you are doing a good job by eating nuts, when in fact you’re munching on peanuts, recognize that you actually may be increasing inflammation in your body, including joint inflammation. The other nuts I mentioned; however, do contain omega-3 fatty acids, including the flax seed, which is a decent source of omega-3 fats. Vitamin-c is one of the richest anti-oxidants found in the body. Vitamin-C tends to run through the body, scouring for free radicals which can be responsible, in part, for joint damage and rheumatoid arthritis. Studies have shown that rheumatoid arthritis patients have very low levels of vitamin-C.

Excellent food sources of vitamin C are found in many fruits and vegetables. The one that most individuals associate with vitamin C is oranges; however this fruit does not contain the highest concentration of vitamin C. The number one vegetable on my list for vitamin-C concentration however is broccoli, followed by parsley, peppers, strawberries, cauliflower, lemons, mustard grains, brussel sprouts, papaya, kale, cabbage, kiwi fruit, oranges, cantaloupe, grapefruits, tomatoes, chard, collard greens, raspberry, peppermint leaves, asparagus, celery, fennel bulb, pineapple and watermelon.

Vitamin-E is also an important anti-oxidant in the body which can eliminate free radicals that damage tissues, including the joints. Vitamin-E is found in some of the same fruits and vegetables as vitamin-C, including mustard greens, chard, turnip greens, and sunflower seeds.

Selenium is an anti-oxidant mineral which helps in reactivating certain anti-oxidants including vitamin-C and vitamin-E. Interestingly, Selenium levels tend to be low in rheumatoid arthritis patients. Some excellent sources of selenium include crimini mushrooms, cod, shrimp, salmon, snapper, yellow-fin tuna, and calf liver. As you can see, many of the foods which contain the anti-oxidants and omega-3, also contain selenium. Isn’t it neat how nature has put together the correct substances and the correct foods for us? Unfortunately, we are often too foolish to eat the correct foods.

Vitamin-A is helpful in maintaining proper joint membranes. Individuals with low concentrations of vitamin-A may also demonstrate a weakened immune system. These individuals are more susceptible to infection and auto-immune responses. The good news is that adequate quantities of vitamin-A taken in can restore a healthy immune system. Some food sources of vitamin-A in the form of betacarotene which is water soluable include sweet potatoes, carrots, calf liver, kale, winter squash, chard, cantaloupe, mustard grains, romaine lettuce, spinach, parsley, cayenne pepper, peppermint leaves, brussel sprouts, tomatoes, broccoli, asparagus, and apricots.

Zinc is required also to maintain proper membrane health, particularly around the joints, and normal immune system function. Once again, rheumatoid arthritis patients have been found to be deficient in zinc. An increasing concentration of zinc in your diet may reduce your risk in developing rheumatoid arthritis. Zinc is found in calf liver and crimini mushrooms. Zinc is also found in shell fish (which I do not advocate eating due to heavy metal and PCB toxins) as well as certain nuts.

Copper is a mineral which has been touted to assist with rheumatoid arthritis for years. This is why individuals with arthritis is often wear copper bracelets. The interesting thing is that this has been shown to be valid. Copper does tend to reduce the symptoms of rheumatoid arthritis. Copper is required for the production of connective tissue and assists in reducing free radicals in your body. Copper is found in calf liver, crimini mushrooms, turnip greens, and black strap molasses. Are you seeing a pattern here? Many of the foods which contain one beneficial nutrient also contain others.

Another secondary fact that occurs with rheumatoid arthritis is that these individuals have a tendency to develop osteoporosis. This may be do to many different factors including excessive inflammation in the patient’s body, the use of certain anti-inflammatory medications, the inactivity that the patient experiences as a result of the joint pain. Regardless of the cause, researchers recommend getting adequate quantities of calcium and vitamin-D in your diet can prevent or reverse the bone loss associated with rheumatoid arthritis. Here’s your list for foods high in calcium and vitamin-D. Trust me, milk is not on the top of this list, but mustard greens are, along with collard greens, turnip greens, spinach, shrimp, and last but not least, fortified milk. As you can tell, I’m not a strong advocate of milk consumption. We are only the mammals on the planet that consume another mammal’s milk, not necessarily a natural situation and not necessarily the most healthy one, particularly when the milk is pasteurized or ultra-pasteurized to the point when it no longer resembles what milk is supposed to be.

We are almost there gang, hang in there for two more weeks and we will wrap it up. Next week I will discuss food you definitely want to avoid.