Here at Bill and Sheila's Cookbook, we both suffer from osteoarthritis. I have severe problems with my knees. Sheila suffers badly from arthritis in the fingers, wrist and shoulder joints. Medication helps, but there are always unpleasant side effects. What we both needed was a diet, which would help reduce the inflammation in our joints and consequently, reduce the pain associated with it.

First however, we just need to recap what arthritis is. It comes in many forms. The commonest being osteoarthritis. A more severe condition is rheumatoid arthritis which actually destroys ligaments and joints. Gout is another form of arthritis which is common. There are dozens of related conditions which are classified as 'arthritis'.

Arthritis is simply a condition in which inflammation in and around the joints produces acute pain. In my particular case, the cartilage that covers and cushions my knee joints are worn out. This causes the bones to rub together and cause acute pain and swelling. When I stand up after sitting for some time working at the computer, a distinct series of cracks can be heard - and felt. I am sure many readers of this article will have experienced this problem. I love gardening, but now find myself limited to short periods of work followed by long periods of resting my joints.

We decided to write this article to pass on the information we obtained from our research. From the research notes, we listed all the foods, vitamins and minerals that helped to reduce the inflammation and helped the body to recover, or in some cases start to repair damaged joints and bones. We also listed all the foods that you should not eat, but that is the subject of a follow-up article.

Vitamins and Minerals that help to reduce inflammation

 Calcium and Vitamin D: calcium is needed to prevent bone loss and fractures linked to osteoporosis. Scientists recommend an intake of 1500mg of calcium every day for people between the ages of 55 and 70. Vitamin D helps the body to absorb the calcium. Studies have proved that you need 400iu's a day.

 Vitamin E: there are considerable benefits obtained from a combination of vitamin E and vitamin C. Studies suggest a slowdown in the effects of Alzheimer's.

 Vitamin C: people with damaged or painful joints have a particular need for extra vitamin C. It is needed for the production of collagen, found in bone, tendons and skin. The combination of vitamin C and vitamin E acts as a powerful antioxidant. Scientific studies have proven a link to reduced cardiovascular disease and certain cancers and is also thought to enhance the body's response to viral and bacterial infection. The body needs between 1500 and 2000mg of vitamin C daily.

There are many other nutrients that the body requires to help prevent or repair the damage caused by arthritis, but these cannot be covered in this short article. The list of foods that we should eat contain useful amounts of all these additional vitamins and minerals.

The foods that we need to eat. (100g portions)

Calcium

 Cheese: is an excellent source of calcium. Parmesan contains 1.275 mg, emmental 1.080mg and cheddar 752mg.

 Sardines in oil provide 400mg and anchovies 273mg.

 Yogurt: provides 140-150mg depending on the type.

 Milk: gives you 120mg but can be more if you use calcium enriched milk.

 Sunflower seeds provide a useful 110mg of calcium

Vitamin D (100g portions)

 Eels: are rich in vitamin D at 4.400iu's

 Tuna: provides a useful 1.000iu's

 Mackerel: 640iu's

 Anchovies: 472iu's

 Sardines: 320iu's

 Casual exposure to sunlight can provide 200iu's per day.

Other foods that you should eat that are rich in the nutrients you need to help reduce inflammation and pain in the joints are:

 Liver & kidney, which are rich in B vitamins, folic acid, selenium and copper.

 Milk and dairy products contain calcium and zinc

 Molasses contains useful amounts of magnesium, calcium, zinc and iron.

 Brewer's yeast is a great collection of nutrients in one box. It contains vitamins B1, B5, B12, folic acid, biotin, copper, magnesium and zinc.

 All oily fish contain Omega-3 fatty acids and Vitamin A.

 Vegetable oils, nuts and seeds contain vitamin E omega-3 fatty acids, manganese, magnesium and copper

 Fresh fruit and vegetables contain vitamin C and manganese.

All of these vitamins and minerals are essential for normal function of the human body, but for arthritis sufferer, foods containing the following are essential for the treatment of inflammation and pain relief:

 Vitamin A for the control of inflammation.

 B Vitamins for a healthy nervous system

 Vitamin C for the production of collegen required for health joints, tendons and tissues.

 Vitamin E to help with the oxidation of essential fatty acids, reducing the symptoms of inflammation.

 Vitamin D for the formation of bone

 Copper acts an anti-inflammatory agent

 Zinc for a health immune system

 Magnesium for the normal formation of tissues in joints and bone

 Folic acid is needed to aid in the absorption of other nutrients

 Omega-3 fatty acids for the control of inflammation, swelling and joint pain.

Using the information above, we have put together a collection of interesting recipes that use the vitamins and minerals that help to relieve arthritis pain and inflammation of the joints. We have selected food items that the whole family can eat, without realising that they are actually eating a carefully constructed meal designed for the purpose of relieving and controlling arthritis. You can of course, construct your own recipes using the information outline in this article - but why re-invent the wheel? We have done the work for you and you are quite welcome to the results of our research. You can get the recipes from our website, Bill & Sheila's Cookbook, under the Arthritis heading.