Omega 3 Fat Research Paper

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Home Remedy Bone & Joint Pain of Bodybuilders:

Omega-3 Fats

A substantial amount of research suggests that all player, bodybuilder should use during their daily workouts omega-3 fatty acids may prevent inflammation in the body and reduce symptoms associated with arthritis. Researchers from the Center for Genetics, Nutrition and Health have discovered that the COX-2 enzymes that cause joint inflammation are more active when you eat a high ratio of omega-6 to omega-3 fatty acids.

Omega-6 fats are prevalent in the diet, found in meat, corn, snack foods, and sunflower oil. Try reducing your intake of these fats while increasing your consumption of healthy omega-3 fats, which are found in salmon, sardines, mackerel, trout, flaxseeds and walnuts.
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According to one study, greater intake of vitamin C was associated with a 30 percent reduced risk of developing rheumatoid arthritis.

Choose dietary sources of vitamin C rather than supplements, as high doses have been known to exacerbate symptoms of arthritis. According to the USDA, the Recommended Dietary Allowance (RDA) for vitamin C is 90 mg/day for men and 75 mg/day for women.

Anthocyanins

Anthocyanidins are potent antioxidants responsible for the reddish pigment in foods like cherries, blackberries, raspberries, strawberries, grapes, and eggplant. A Harvard School of Public Health study that examined C-reactive protein (CRP) levels as a marker of inflammation in cardiovascular health found that higher strawberry intake was associated with lower CRP levels.

Although the study focused on cardiovascular health, there are implications for arthritis patients, as the anthocyanidins found in strawberries and other foods may help reduce inflammation.

Beta-Cryptoxanthin

Beta-cryptoxanthin is a powerful antioxidant of the carotenoid family. Like its sister, beta-carotene, a nutrient found in carrots, beta-cryptoxanthin is converted to vitamin A in the body and may help prevent
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Yogurt is also a good source of protein, which helps build and repair tissue in the body.

Choose plain low-fat yogurt when possible; yogurt with added fruit or flavoring usually contains less calcium and protein.

Green Vegetables:

Leafy green vegetables, such as collard greens, spinach and kale; tend to be moderately high in calcium and high in vitamin C and selenium. Vitamin C is an essential vitamin for the protection and function of cartilage in the body because it provides cushioning and support for major joints.

Selenium, too, is thought to support bone and joint health, because it has antioxidant properties that protect against damage and play a critical role in producing new cells. One cup of cooked collard greens contains more than 250 milligrams of calcium, about 25 percent, and 35 milligrams of vitamin C, more than 30 percent.

Vitamin-Fortified Cereal:

Breakfast cereals are often fortified with vitamins and minerals to make them more nutritious. Read nutrition labels carefully, and look for cereal with at least 20 percent of your RDA for calcium and vitamin

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