Arthritis involves most commonly the joints of the hand and weight-bearing joints, such as the knees. Cartilage, which cushions joints, is damaged. Bone spurs develop, causing pain, limited motion, and some deformity. Morning stiffness can be a first sign, developing into a condition in which movement of the arthritic joint is painful.
 | Cartilage is a highly slippery substance that allows bones to slide across each other where they meet at the joints. The basic framework of cartilage is collagen, a protein that is elastic and allows your joints to absorb shock. Vitamin C is essential for the maintenance of collagen, as are flavonoids. Both nutrients are found together in citrus fruit. (Blueberries, blackberries, and cherries are particular good flavonoid sources.) |
 | To help with arthritis, eat a diet high in complex carbohydrates and fiber, such as whole grains, as well as fruits and vegetables. You should also eat foods that supply essential fatty acids, found in fish and unrefined vegetable oils, which help normalize joint function. And cutting back on portion sizes can help you reach a healthy weight and lighten the load your joints must support. |
Studies show that the antioxidants vitamin E and vitamin C, individually and together, help maintain cartilage and support its repair. Other nutrients essential for the synthesis and repair of cartilage are vitamin A and vitamins B5 and B6, plus copper and zinc.
Many ethnic cuisines rely on flavorings that reduce inflammation. Curry is a good example.
If you're troubled by inflammation associated with arthritis or rheumatoid arthritis, cook up a curry using white meat chicken, less likely to cause inflammation than red meat, and flavor the curry with ginger and turmeric, both anti-inflammatory spices, and cinnamon, a sedative, which acts as a pain-killer.
Preparation time: 15 minutes
Cooking time: 1 hour, 20 minutes
Yield: 6 servings
6 large skinless chicken breasts, preferably organic and residue-free
4 teaspoons lemon juice
3 tablespoons butter
2 cups finely chopped onions
2 cloves finely chopped garlic
2 tablespoons finely chopped fresh ginger root
1 stick cinnamon
4 cardamom pods
4 whole cloves
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon turmeric
1 large tomato, chopped
3 tablespoons almond butter
1/2 cup filtered water
2 tablespoons chopped fresh coriander
1. Prick chicken all over with fork. Put in a bowl and rub with 2 teaspoons lemon juice.
2. In a large, heavy-bottomed sauté pan, melt the butter over medium-low heat. Add the onion and sauté over medium-high heat until golden, about 12 minutes. Stir constantly to prevent the onions from burning.
3. To the sautéed onions, add the garlic and ginger and cook 2 minutes. Add the cinnamon, cardamom, and cloves and cook an additional 2 minutes.
4. Lower heat to medium and add the chicken. Cook, turning frequently, until lightly seared, about 5 to 7 minutes. Add the cumin, coriander, and turmeric. Stir to distribute spices.
5. Add the remaining 2 teaspoons lemon juice, tomato, almond butter, and water. Bring to a boil. Lower heat and simmer chicken, covered, until fork-tender, about 50 minutes. Stir frequently during cooking to prevent sticking and burning. Add more water if needed.
6. Transfer to a heated platter and serve with Anti-Inflammatory Papaya-Ginger Chutney (see next recipe).
| Both the living enzymes in papaya and active compounds, such as gingerol in fresh ginger, can lower inflammation associated with arthritis. Many studies show that powdered ginger, also can produce results, but the fresh spice may be even more effective. Try this chutney recipe, and you may agree that medicine never tasted so good! |
Preparation time: 20 minutes
Cooking time: 1 hour to combine flavors
Yield: About 1-1/2 cups
1 papaya, peeled, seeded, and coarsely chopped
2 tablespoons minced, peeled fresh ginger
2 tablespoons finely chopped cilantro
2 tablespoons fresh lime juice
Cayenne
1. In a bowl, combine all ingredients except the cayenne and mix.
2. Cover the chutney with plastic wrap and chill for 1 hour or more. Season with cayenne and serve as a condiment with any Indian meal.
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