Foods That Fight Osteoarthritis part 2

Beta-carotene is another antioxidant that also seems to help reduce the risk of osteoarthritis progression.
  • Beta-carotene is found in red, yellow, and orange fruits and vegetables (pumpkin, cantaloupe, peppers, carrots) and many dark-green leafy vegetables (spinach, kale, Romaine lettuce).
  • While most adults need about 2,330 International Units (IU) of beta-carotene each day, osteoarthritis experts recommend9,000 IU of beta-carotene daily. Use the following chart as a reference guide to meet your needs. (Please note that while some foods have high levels of beta-carotene, it is non-toxic. Your body will only utilize what it needs.)
 Beta Carotene Sources IU
 Sweet potato (baked), 1 medium 28,058
 Carrots (cooked), 1 cup 26,835
 Spinach (boiled), 1 cup 22,916
 Kale (boiled), 1 cup 19,116
 Pumpkin pie, 1 slice 12,431
 Carrot (raw), 1 medium 8,666
 Butternut Squash (boiled), 1 cup 8,014
 Spinach (raw), 1 cup 2,813
 Mango, 1 cup sliced 1,262
 Oatmeal, 1 pack instant 947
 Tomato juice, 6 oz 819
 Peach, 1 medium 319
 Red pepper, 3" ring 313

Vitamin D is necessary for proper calcium absorption and bone structure, which are crucial in proper joint functioning. A low intake of vitamin D appears to increase cartilage loss.
  • Vitamin D is known as the sunshine vitamin because your body can make it when your skin is exposed to ultraviolet sunlight—all you need is 15 minutes of exposure (face, arms and legs), without wearing SPF (it blocks your ability to make this conversion), three to four times a week. However, it may be difficult for some to meet the suggested daily exposure, including people who do not get outdoors much, people who are bundled up during the winter months with little sun exposure, and for older people whose skin is less efficient at this conversion.
  • Fortified milk and cereals, eggs, tuna, and fish-liver oils all help the body obtain vitamin D. Supplements are another option, but always discuss that with your health care provider first.
  • Recommended vitamin D intake ranges from 600 IU (for adults up to age 70) to 800 IU (for adults over age 70), but osteoarthritis experts suggest at least 600 International Units (IU) daily. Use the following chart as a reference guide to meet your needs.
 Vitamin D Sources IU
 Cod liver oil, 1 Tbsp 1,360
 Salmon, 3.5 oz 360
 Mackerel, 3.5 oz 345
 Tuna (canned), 3 oz 200
 Sardines (canned), 1.75 oz 250
 Milk, D-fortified, 1 cup 100
Egg (or egg yolk), 1 medium 41
 Cereals, D-fortified, 1 cup 40
 Vitamin D supplement 200-400


To be continued

Comments

Post a Comment

Popular posts from this blog

Infantile haemangioma

Infantile haemangioma describes a benign (non-cancerous) condition affecting cutaneous blood vessels. It is also known as proliferative haemangioma because it is due to proliferating endothelial cells; these are the cells that line blood vessels Infantile haemangiomas are proliferative lesions that usually develop shortly after birth. They are distinct from  vascular malformations , which are usually present at birth and are less common Over 80% of infantile haemangiomas occur on the head and neck area. They grow to 80% of maximum size in the first three months and most stop growing at about 5 months. However, they may keep growing for up to 18 month. After that, they undergo regression or involution. This can take as long as 3-10 years. Nearly all flat infantile haemangiomas eventually involute and disappear without treatment. However, regression of bulky haemangiomas tends to be incomplete, and they may leave an irregular atrophic (thin) scar  in at least 50%...
Read more

Foods That Fight Osteoarthritis part 3

Omega-3 fatty acids  suppress inflammation and are used to form the outer membranes of joint cells. Omega-6 fatty acids, on the other hand, promote inflammation which can contribute to the pain and stiffness of osteoarthritis. Most people consume approximately 10 times more of the inflammation-promoting omega-6's than they do the anti-inflammatory omega-3's. Decrease your intake of omega-6 fatty acids by cutting back on corn, safflower and cottonseed oil. Limit your intake, as much as possible, of saturated fats and trans-fatty acids. Omega-3 fatty acids are found in cold-water fish (such as salmon, halibut, tuna and sardines), pecans, walnuts, soy foods (tofu, soybean oil), olive and canola oils, flaxseeds, and flaxseed oil. Nutrition and health experts recognize that omega-3's are healthy and should be a part of your diet, but have not yet established a recommended daily intake. Osteoarthritis experts suggest  three grams  of omega-3 fatty acids daily (with 0.7 gr...
Read more

Optimism and the Power of Positive Thinking

“How do you do it?” my friend asked me one day over coffee. “You’ve had some awful stuff happen to you over the years, but you’re still so cheerful. What gives?” My friend was right, my life had been rough at times. I’d gotten divorced and I’d been laid off a couple of times within a five-year period. I should have been angry and bitter, but I wasn’t. I was still looking forward to each new day and the possibilities ahead of me. While this was normal for me, my friend’s comment made me realize that not everybody felt the way I did. Why was I so optimistic, anyway? The Definition of Optimism Optimism comes from the Latin word  optimus , meaning "best," which describes how an optimistic person is always looking for the best in any situation and expecting good things to happen. Optimism is the tendency to believe, expect or hope that things will turn out well. Even if something bad happens, like the loss of a job, an optimist sees the silver lining. For me, getting ...
Read more