Chapter 1
Foods that heal

Many foods have healing qualities that can help arthritis sufferers. Try including the following ingredients in your cooking whenever possible.

Almonds – a rich source of calcium.

Angelica – a tall robust plant that has spread across Europe as a weed. Candied stalks are used in decorating cakes and other sweets. Toss young leaf shoots with salad greens and serve with a dressing of olive oil and concentrated apple juice.

Avocados – a good source of the omega-6 essential fatty acid, linoleic acid. Some nutritionists believe these delicious fruits also contain a substance that helps the elimination of uric acid from the body.

Bananas – a rich source of potassium, a mineral needed for the balance of fluids in the body, the transmission of nerve impulses, and muscle function. As you drink water, potassium is flushed from your body. Bananas are filling, come in a safe natural wrapper, are easy to digest and rarely cause food sensitivity.

Black pepper – improves circulation and thus helps control inflammation.

Black treacle (molasses) – rich in iron, potassium, magnesium and calcium, this sweet food should be taken daily and is an important part of the Eat to Beat Arthritis Diet.

Brazil nuts – an excellent source of selenium, and also S-adenosyl-methionine [SAMe], a chemical with pain-relieving properties similar to ibuprofen. Sunflower seeds also contain SAMe. As the quantities of SAMe are small, eat these foods as frequently as possible (you would need to eat about 250g (9oz) of Brazil nuts, or 500g (18oz) of sunflower seeds to receive the same benefit as from a single dose of a SAMe dietary supplement.) James A. Duke, Ph.D., author of The Green Pharmacy, said ‘It is not feasible to eat that many nuts and seeds, but I believe that every little bit helps …’

Brewers’ yeast – taken daily as part of the Eat to Beat Arthritis Diet, this is an excellent source of folate and other members of the B-vitamin family, as well as the minerals iron, copper, phosphate, magnesium and zinc. It is an excellent natural supplement to promote healthy bones, joints and muscles.

Broccoli – a good source of glutathione, a powerful natural antioxidant that is thought to be beneficial in controlling symptoms of arthritis.

Camomile – used since the time of the ancient Egyptians to aid healing. Tea made with camomile calms the nerves and reduces stress. As stress promotes pain, sipping a warm cup of camomile tea in the evening helps you relax before going to bed.

Carrots – a rich source of beta-carotene, a precursor molecule the body turns into vitamin A. Beta-carotene is a powerful antioxidant. It is best consumed as a natural part of food, rather than as a manufactured dietary supplement. Other good food sources include sweet potatoes, apricots, mangoes and watercress.

Celery – contains compounds that help the body eliminate uric acid. Also contains an anti-inflammatory substance. Include raw celery in your diet at least three times a week, and use crushed celery seeds to top salads and savoury baked products.

Cherries – although there is no real scientific proof, some scientists claim that a substance in cherries helps the body eliminate uric acid.

Chilli peppers – capsaicin, a substance found in hot peppers, triggers the release of the body’s own opiates, known as endorphins. Red peppers also contain salicylates, compounds that are closely related to aspirin. After you have tested your sensitivity to members of the nightshade family, try adding some peppers to your diet for healing as well as for flavour.

Fish – enjoy fresh fish rich in omega-3 fatty acids, such as mackerel, tuna, salmon and albacore. Fish eat green water plants that contain small amounts of linoleic acid. The body of the fish transforms this vital nutrient into DHA and EPA, which are then stored in the body fat of the animal. Some experts believe that eating foods rich in omega-3 fatty acids reduces the need for certain prescription medicines. Talk to your doctor about this after you have established your new diet programme.

Ginger – helps relieve the pain associated with inflammation, and stimulates the circulatory system. Combine with coriander in curries and sauces for meat. Jean Carper, author of Food: Your Miracle Medicine, drinks ginger tea for her osteoarthritis.

Liver – a rich source of B-vitamins and many of the minerals necessary for muscle, bone and joint health. (People with gout should avoid liver, however.) It is an excellent source of iron. Calves’ liver has the best flavour.

Offal – this term refers to a number of internal organs eaten as meat, including liver, kidney, tripe and sweetbreads. High in protein, offal also contains significant amounts of key nutrients including the B-vitamins and minerals. As the liver is the most biologically (metabolically) active organ in the body, it is also the richest in those nutrients needed for normal human health and development. In terms of nutrient value, kidney and sweetbreads rank second and third. Tripe is a muscle, and has little value other than as a source of protein.

Olives – have had a reputation as a mild diuretic, a useful characteristic in the control of gout. There is some evidence from Japan that the daily consumption of about a quart (litre) of tea made from olive leaves increases the daily output of urine by 10–15 per cent, thus helping the body rid itself of uric acid.

Oregano – contains rosmarinic acid, which research has shown has powerful properties as an antioxidant, anti-viral, antibacterial and anti-inflammatory substance. Infused in combination with members of the mint family, oregano makes a satisfying and useful tea for arthritis sufferers. The pizza and pasta herbs – basil, marjoram and rosemary – all contain antioxidants that research suggests have anti-arthritic properties, so top up your food with flavours from the Mediterranean.

Parsley – used for centuries as a natural diuretic, it aids the elimination of uric acid from the body. Parsley is also a rich source of iron and vitamin C.

Pineapple – research suggests that bromelain, a substance found in fresh pineapple but not in canned, helps prevent inflammation and improve healing. This fruit also contains substances that block the formation of cancer-causing nitrosamines in the stomach.

Tea (green) – is the only caffeinated drink of potential benefit for people with bone disease. All tea contains isoflavonoids, which have a weak oestrogenic activity thought to protect bones against mineral loss, but their concentration in green tea is greater than in black tea. Recent scientific studies compared the bone-mineral density of women between the ages of 65 and 76 years who were either tea drinkers or non-tea drinkers. Statistically excluding factors such as HRT, smoking and coffee-drinking, the bone mineral density of tea drinkers was approximately 5% greater than that in women who drank no tea.

Turmeric – contains a useful substance that aids the pain of chronic arthritis. Curcumin, which gives the spice its brilliant yellow colour, is thought to block a neurotransmitter involved in carrying pain signals to various parts of the body. Curcumin also acts as an antioxidant, an antimicrobial and an anti-inflammatory.

According to Susan Clark, British Health Journalist of the Year and Sunday Times expert on alternative medicine, curcumin may work as well as the steroid cortisone in relieving acute inflammation. The recommended dose is 400–600mg per day. Turmeric contains between 0.3 and 5.4 per cent curcumin, so either prepare to eat large amounts of yellow food, or use a food supplement containing this substance. No toxic level has been established for curcumin, but it is always unwise to exceed recommended amounts of any supplement.

Walnuts – are good plant sources of omega-3 fatty acids. There is evidence that eating an ounce of walnuts three or four times a week can help reduce blood cholesterol levels.

Some important food tips

Other foods supply specific nutrients that help combat arthritis. For example, avocados, peaches, watermelons, cabbage and cauliflower are all good sources of glutathione, a natural antioxidant which has been linked with arthritis. People who have low levels of this substance in their bodies are more likely to have arthritis. Asparagus and citrus fruit are also are good sources of glutathione, but do not include these in your diet until after you have tested your sensitivity to them (see here). Asparagus is high in purines, substances which can increase the level of uric acid in the blood, and so should be avoided by those with gout. If you suffer from arthritis, try this vegetable after Week Two.

Remember: if you are taking aspirin on a regular basis to cope with the pain of arthritis, eat plenty of vitamin C-rich foods. Aspirin destroys significant quantities of vitamin C.

If you love the cheerful pink colour and sweet-sour taste of rhubarb, remember that it contains oxalate, a substance that interferes with the absorption of calcium needed for strong bones. Enjoy rhubarb in limited quantities.