While foods cannot eliminate arthritis, they may help reduce the inflammation process. For this reason you should consider adopting a diet rich in low-fat, high-antioxidant foods and beverages, plus foods and supplements containing omega-3 fatty fish oil acids (such as salmon, mackerel and sardines).

A number of foods and nutrients have been shown to have anti-inflammatory properties, including:

• Green tea. Mr JoMo loves Matcha Green Tea for its anti-oxidant properties (measured by its ORAC value), as well as its anti-inflammatory effects. Gram for gram, one glass of matcha is generally equivalent to 3 or more glasses of normal green tea in terms of EGCG content (EGCG is one of the key “active ingredients” in green tea).
  
• Omega 3. The omega 3 fatty acids known as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are found in fish oil and fatty fish such as salmon, tuna, mackerel and sardines. Plant sources of EPA and DHA include walnuts, flaxseed oil, ground flaxseed, breads and breakfast cereals containing flaxseed. Experts recommend using flaxseed oil (or olive oil) when cooking, instead of vegetable oil or butter, to avoid aggravating inflammation. Experts are also discovering the positive effect that supplementation with omega 3 can have on arthritis and joint pain.
• Pomegranate. According to a study published in the Journal of Inflammation, pomegranate extract can reduce the levels of inflammation markers.
• Spices. Certain spices seem to have anti-inflammatory properties: among the most promising are ginger and turmeric. Ginger contains chemicals that work much like certain anti-inflammatory medications, and a study conducted by researchers from the University of Arizona found that ginger extracts had a “significant joint-protective” in an animal model of rheumatoid arthritis. Turmeric is an ancient spice, long used in traditional Asian medicine. A 2006 study published in Arthritis and Rheumatism found that turmeric extract reduced joint inflammation and destruction in animal studies of rheumatoid arthritis.
• Tart Cherry. Recent research presented in the Journal of Natural Products suggests that drinking a daily glass of tart cherry juice may help defuse arthritis pain. Researchers from Michigan State University found that anthocyanins, the same chemicals that give tart cherries their color, may have more powerful anti-inflammatory effects than aspirin.
• Vitamin C. Inflammation spurs the production of free radicals, unstable molecules that can damage cells and tissues in the joints and elsewhere. Antioxidants such as vitamin C, selenium and the carotenes help protect the body from the effects of free radicals. In particular, vitamin C preserves collagen, a major component of cartilage.
• Fruits and Vegetables. Fruits and vegetables are a key part of a healthy diet. However, you may want to avoid those that can promote the inflammation response, including those belonging to the family known as Nightshade’s (such as potato, tomato and eggplant). On the positive side, Cherie Calbom, M.S., a certified nutritionist and co-author of Juicing for Life, notes that parsley, broccoli, carrots, spinach, apples and ginger root can be helpful in treating arthritis symptoms. She also recommends drinking pineapple juice, since it is the only source of the strong anti-inflammatory enzyme bromelain. Other juices said to help include bilberry, celery juice, green barley juice, aloe vera juice, and boswellia extract.

Next post will be on foods that can increase inflammation and joint pain.  Most of this information is also on the JoMo site at http://www.jomo.com/program_diet.html

Mr JoMo