Adequate vitamin C supplementation helps slow down the rate of joint degeneration and reduce the risk of rheumatoid arthritis.
Here are 4 dishes rich in vitamin C that are beneficial for people with arthritis.
bell pepper and orange salad
Ring Road peppers, especially red chili, contain more vitamin C than oranges, with about 152mg of vitamin C/100g according to research from the US National Institute of Nutrition.
Oranges are a natural source of vitamin C, and provide flavonoids that help reduce inflammation.
Vitamin C helps neutralize free radicals, reducing cartilage damage.
According to a study from the American Journal of Clinical Nutrition (AJCN), people who consume enough vitamin C have a 30% lower risk of rheumatoid arthritis than those who are deficient in this vitamin.
How to prepare: Slice bell peppers and oranges, mix with olive oil and a little walnuts to increase the fat that is beneficial for the joints.
Broccoli and tomato soup
Broccoli contains about 89mg of vitamin C/100g, and also provides sulforaphane - a compound that can inhibit enzymes that cause cartilage degradation.
Tomatoes are also a rich source of vitamin C, rich in lycopene - a natural anti-inflammatory that helps reduce arthritis symptoms.
Vitamin C from broccoli helps protect cartilage and joints.
According to research from the American Academy of Arthritis (ACR), sulforaphane in broccoli has the ability to slow the progression of arthritis at the cell level.
Cook broccoli with tomatoes and add a little ginger to increase anti-inflammatory effects.
Green papaya and lemon salad
Green papaya contains about 60mg of vitamin C/100g, and is rich in the enzyme papain, which helps digestion better and reduce inflammation.
Lemon has about 53mg of vitamin C/100g and contains citric acid, which helps increase the absorption of minerals necessary for bones and joints.
Vitamin C from papaya and lemon helps increase collagen synthesis, protecting cartilage from damage.
According to research from Harvard Medical School, papain in papaya has the same effect as anti-inflammatory enzymes, helping to reduce joint stiffness and improve mobility.
Squeeze green papaya, mix with lemon juice, add a little peanuts and herbs to enhance the flavor.
Strawberry and kiwi smoothie
Strawberries contain about 59mg of vitamin C/100g, and are rich in anthocyanins that help reduce inflammation.
Kiwi is one of the fruits richest in vitamin C, with about 92mg of vitamin C/100g, helping to strengthen the immune system and protect joints from oxidation.
Anthocyanins in strawberries have the effect of inhibiting inflammatory enzymes, helping to effectively reduce joint pain.
Vitamin C from kiwi helps support collagen synthesis, slowing down the degeneration of cartilage.
Blend strawberries and kiwi with unsweetened almond milk to create a nutritious smoothie.
