Arthritis and Diet - The Good and Bad

For a variety of reasons, cells produce free oxygen radicals. Once formed, these highly reactive radicals can begin a chain reaction, forcing other molecules to become unstable in turn. They build up over time and promote inflammation, causing the cartilage to lose its flexibility, artery walls to lose their ability to resist plaque, and airways to lose their tendency to remain open.

Extensive studies show that free radicals not only develop in the body due to exposure to toxic chemicals in the air, food, and water, but are also formed by the body's normal chemical processes; which includes the metabolism of polyunsaturated fats - the kind present in most vegetable oils and margarine.

While some fats produce inflammation that causes arthritis, others, mainly the essential fatty acids, inhibit it. These fatty acids are called essential because our body cannot produce them, so we must get them from food and supplements. The omega-3 fatty acids found in foods including cold water fish (such as salmon, sardines, mackerel, herring, bass, swordfish, and tuna) and in walnuts, flaxseed, and dark green leafy vegetables (including dark green lettuces, spinach, chard, kale, and broccoli) have been shown to discourage the production of inflammatory chemicals that harm some parts of the body especially the joints, causing arthritis to develop. These essential fatty acids turn off inflammatory reactions when the body no longer needs them to keep the inflammation process from running a muck. They also contribute to the creation of a wide variety of powerful anti-inflammatory substances.

In contrast, saturated omega-6 fatty acids, found in some animal products, red meat, and in a lot of vegetable oils used in cooking and baking, promote inflammation. Our diet is loaded with omega-6 foods, including vegetable oils (peanut, corn, sunflower, safflower) that are used to fry foods and to make corn and potato chips and are added to most processed foods, microwavable food, commercial salad dressings, frozen food, and a lot of brand named breakfast and candy bars.

There are other sound reasons for not eating snack chips. Acrylamide, an industrial chemical used in pesticides, plastics, and sewage treatment, can also be produced when certain carbohydrate-rich foods are baked, fried, or roasted at high temperatures. These foods include most potato and corn chips, crackers, pretzels, and fast food French fries.

In addition, a lot of vitamins and minerals have been proven to protect the body against inflammation. These include vitamins A, C, D, and E, folate (a B vitamin), and the mineral selenium. Vitamin C is the most abundant water-soluble antioxidant in the body. These vitamins are found in a wide variety of whole foods. For instance, a flavanoid such as quercetin, found in onions and apples, helps reduce inflammation. The cartenoids include beta-carotene, a powerful inflammation fighter found in carrots, squash, apricots, and other yellow-orange fruits and vegetables.