Fruit, Vitamin C, Fight Joint Wear and Tear
Osteoarthritis—wear-and-tear of the joints—seems like an inevitable consequence of aging. Almost all of us develop creaky knees, stiff hips or aching backs. Now, a new study, from Australia, suggests that eating more fruit, especially the high-C kind, can reduce the risk of osteoarthritis.
The study recruited 293 healthy adults, average age 58, without knee pain or injury at the start of the study and assessed their diets. Ten years later, the participants’ knees were examined using MRI. Researchers looked at cartilage volume, bone area, cartilage defects and bone marrow lesions—all measures associated with joint breakdown.
They found that people getting the most fruit, and the highest vitamin C intake, had only half the risk of bone marrow lesions as those getting the least amount. Increased intake of lutein and zeaxanthin, pigments found in dark green leafy vegetables, corn, and orange peppers, and also in fruits like grapes, tangerines and kiwi, was associated with a 29 percent reduction in the risk of cartilage defects.
Researchers aren’t sure exactly how the nutrients help knees, but they think the effect is complicated, and not just due to antioxidant activity, which would reduce inflammation. They know, for instance, that vitamin C is an essential cofactor in the cross-linkage of collagen fibers, a process that gives bones and other tissues strength and resilience. (Wang, Y, et al. Arthritis Res Ther 2007; 9(4): R66 [Epub ahead of print].) They’re calling for more research to study the impact of diet on osteoarthritis.
One thing is for sure—now’s the time to fill up on fresh fruit!
