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Eat to Prevent and Relieve Osteoarthritis

Eating to Reduce Risk If it’s red, orange, blue or green, chances are it’s packed with antioxidants — compounds that

Eating to Reduce Risk

If it’s red, orange, blue or green, chances are it’s packed with antioxidants — compounds that neutralize rogue molecules called free radicals, which are thought to interfere with cartilage repair and rebuilding.

Here you’ll find 9 delicious recipes made from arthritis-fighting ingredients to help you eat a healthy diet while you reduce your risk of enduring osteoarthritis pain.

The Sweet Street to Pain Relief

Mangos, peaches, oranges and watermelon are all rich in beta-cryptoxanthin, an antioxidant and one of a pair of compounds that lowered the risk of arthritis by an impressive 20 to 40 percent in a UK study of 25,000 people.

Recipes to try:
Watermelon and Chicken Salad with Peaches
Chilled Peach Soup

Eat More Spinach, Sweet Corn, Peas and Orange Capsicums

Zeaxanthin, the other antioxidant that lowers risk, is found in spinach, sweet corn, peas and orange capsicums. People with the highest blood levels of both of these antioxidants cut their arthritis risk by 50 percent.

Recipes to try:

One-Step Spinach Lasagne
Healthy Pasta Primavera

Vitamin C is Joint-Friendly Too!

Eating plenty of strawberries, oranges, red capsicums and broccoli — all good sources — could help slow the development of knee pain if you already have osteoarthritis, according to Boston University researchers in the US. In one study, people who got the most vitamin C were three times less likely to have arthritic knee pain than people who got the least.

Recipes to try:
Orange Broccoli Florets
Blueberry-Orange Breakfast Smoothie
100-Calorie Strawberry Sandwiches

The Goodness of Grapes

Researchers at Johns Hopkins University found that a pain reliever plus grape powder reduced discomfort and swelling more than the pill alone. The study was sponsored by the California Table Grape Commission, so keep an eye out for more studies to confirm the results. In the meantime, it can’t hurt to munch on grapes, try grape seed extract (available at health food stores), or the recipe below.

Recipe to try:

Chicken Tacos with Spicy Grape Salsa

Pile on the Pineapple

Bromelain, an enzyme in pineapple, aids digestion while prompting the body to create substances that fight pain, swelling and inflammation. Preliminary studies suggest it’s especially effective for treating pain linked to knee osteoarthritis.

Recipes to try:
Frozen Pineapple and Berry Slush
Strawberry-Pineapple Pie

Find out more about osteoarthritis.

Originally Published in Reader's Digest