A diet high in fruits helps protect the joints in a variety of ways, supplying nutrients like vitamin C, which is needed for calcium and iron absorption, collagen formation and protection against free-radical damage. The high fiber, water and other nutrient content in plant-based foods also help with weight management, making it easier to avoid obesity, which places unhealthy stress on vulnerable joints. And Harvard researchers have found a link between low fruit consumption and the higher risk ofrheumatoid arthritis.
Certain fruits also supply particular nutrients with more targeted joint benefits. For example:
Pineapple is the only natural source of bromelain, an enzyme that acts as a cleanup crew, digesting dead protein cells in the case of injury or run-of-the-mill microtears that are part of the muscle-building process. Research suggests that the bromelain in pineapples can also help reduce inflammation and relieve muscle soreness. Scientists at the Dole Nutrition Institute found that both fresh and frozen pineapples have as much, if not more, bromelain activity than supplements. Pineapples are also an excellent source of vitamin C—which helps improve iron and calcium absorption and promotes collagen formation—and manganese, which supports metabolism and bone density.
Cherries are a top source of anthocyanins, thought to reduce inflammation and lower blood levels of uric acid, which can crystallize and accumulate in the joints, causing the type of pain along the lines of that associated with gout attacks. A U.S. Agricultural Research Service study found that five hours after consuming about 45 Bing cherries, women’s plasma-urate levels decreased by approximately 15 percent.
