Читать книгу Arthritis: Over 60 Recipes and a Self-Treatment Plan to Transform Your Life - Marguerite O.B.E. Patten - Страница 23

How can something as basic as food heal? How can it be true that simply by changing the content of your dinner plate you can beat illness and heal damaged tissues?

Nothing in your body is static. Every moment of every day billions of cells are in constant change. They form, fill with molecules that conduct the chemical processes of life, and eventually die. It is said that over the course of seven years every molecule in the body is replaced. What we eat, and therefore supply to the body to reconstruct itself, determines its health and strength in the future.

When illness or injury damages the body, eating foods rich in the nutrients needed to replace and rebuild tissues promotes healing. When arthritis is present the nutrients most needed are protein; the B-vitamins, plus folic acid and biotin; vitamins C, E, B12, and D; the minerals selenium, manganese, iron, calcium and zinc; and certain specific fats known as omega-3 fatty acids.

The foods rich in these nutrients that form the basis of the Eat to Beat Arthritis Diet are:

Liver: polyunsaturated fats, vitamin A, vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B12 (cobalamin), folic acid, biotin, selenium, copper

Kidney: vitamin A, vitamin B2 (riboflavin), selenium, copper

Milk and dairy products: calcium, zinc

Black treacle (molasses): calcium, magnesium, zinc, iron

Brewers’ yeast: vitamin B1 (thiamin), vitamin B5 (pantothenic acid), vitamin B12 (cobalamin), folic acid, biotin, copper, magnesium, zinc

Oily fish: omega-3 essential fatty acids, vitamin A,

Vegetable oils: vitamin E, omega-3 essential fatty acids

Nuts and seeds: vitamin E, manganese, magnesium, copper (omega-3 fatty acids are found in walnuts)

Fresh fruit and vegetables: vitamin C, manganese

(More about healing foods can be found here and here.)

People with gout should enjoy celery and cherries several times a week. Both are thought to contain compounds that help the body eliminate uric acid. Celery also contains an anti-inflammatory substance.

Most of these nutrients play numerous roles in human metabolism. It is unnecessary to know all the details, but the following list identifies the specific role that makes them appropriate for arthritis sufferers:

Vitamin A is needed for normal function of the immune system, and the control of inflammation.

B-vitamins help maintain a healthy nervous system and fight depression.

Vitamin C is needed to build collagen required for healthy tissues, including tendons and joints; it is also a strong antioxidant and fights damage by free radicals.

Folic acid is needed for the normal absorption of other nutrients from the gut.

Vitamin D plays a vital role in normal formation of bone.

Vitamin E helps fight the oxidation of essential fatty acids in the body, thus reducing the symptoms of inflammation.

Selenium is a strong antioxidant and helps protect against free-radical damage.

Magnesium is an important component of bone.

Manganese is vital for the normal formation of tissues in joints and bone.

Zinc is essential for a normal immune system.

Copper is needed for normal connective tissue and bones; it also helps protect against damage caused by free radicals and acts as an anti-inflammatory agent.

Omega-3 fatty acids (as found in fish oil, hemp oil and walnuts) help control the inflammation, swelling and pain of arthritis.

The Eat to Beat Arthritis Diet recommends including frequent servings of offal such as liver, sweetbreads, heart and tripe. These are low-fat sources of protein that supply all the amino acids needed for healthy tissue. Sweetbreads contain useful amounts of important minerals, but not in quantities as large as those found in liver and kidney. Tripe and heart are good sources of low-fat protein, but contain smaller amounts of healing nutrients.

The BSE crisis in Europe forced the removal of many fine products from the market, and sweetbreads are among them. Very few stores now stock them, but a few organic meat producers have earned the right to sell these delicious morsels again. They are expensive, but when cooked correctly are delicious delicacies.

People with osteoarthritis will benefit significantly from eating foods rich in vitamin B12. The best source of these nutrients are the healthy bacteria in your own gut, but food sources are also available: liver and other animal proteins are a rich source, and play an important role in the Eat to Beat Arthritis Diet. If you are a vegetarian, vitamin B12 will be difficult for you to obtain from your diet. Plant sources include mushrooms and parsley. Certain fermented foods, such as tempeh and fermented black beans, contain a high bacterial count that insures they are a good source of vitamin B12.