Ease osteoarthritis pain with fruits
Q: I am trying to change my diet so it isn’t aggravating my osteoarthritis. Can you let me know what fruits are the most anti-inflammatory? Thanks! — Karla P., Richmond, Virginia
A: You’re right, fruits can help tamp down inflammation in your body — inflammation that can aggravate arthritis and is also associated with diabetes, heart disease and even cancer. You want to get around 2 cups a day, fresh or frozen. The most powerfully anti-inflammatory fruits are berries (especially blueberries), apples, cherries, citrus, tomatoes and pomegranates. Not all studies have looked at their impact on arthritis, but they do help cool bodywide inflammation.
■ Pomegranate seeds are loaded with vitamins C and K, potassium, fiber and potent phytochemicals such as anthocyanin and resveratrol. Research (mostly in the lab) indicates that regularly consuming pomegranates delivers antioxidative, antimicrobial and anti-inflammatory benefits. These studies say pomegranate may even protect against or improve diseases such as obesity, diabetes, cardiovascular diseases and even some cancers. But there are no studies showing solid evidence of cause and effect — just association.
■ Berries are packed with anti-inflammatory phytochemicals along with fiber and vitamin C. Studies have found an association between eating berries regularly (especially blueberries) and protection from diabetes, heart disease and cognition problems. They may even help fight cancer. In addition, blueberries, blackberries and raspberries are second only to pomegranates in their cell-protecting antioxidant activity.
■ Cherries contain vitamin C, potassium, fiber and phytochemicals linked to enhanced blood sugar control, improved lousy LDL cholesterol and lower blood pressure. There are even studies that suggest eating cherries can reduce exercise-related aches and pains and the risk of gout. There are many other foods that can also help you tamp down inflammation. They include fish like salmon and sea trout, olive oil, walnuts, deep green vegetables like spinach and kale, and spices like cumin and turmeric. Enjoy them all and ditch inflammation-fanning red and processed meats and anything with added sugar.