Alphabet Soup: An A-to-Z Guide to Favorite Foods
by Suzette Hill
originally published in Arthritis Today

Oh, Nuts!
Nuts are a nutritional powerhouse, packed with fiber, vitamin E, calcium, magnesium, potassium, iron, copper and zinc. Feel free to mix it up with the many varieties, because different nuts deliver different nutrients.

Walnuts, for example, are high in trace minerals, says Cedar, while Johnson cites Brazil nuts as the source for selenium. Research shows that people with rheumatoid arthritis are more likely to have low blood levels of this mineral. And filberts, almonds and sunflower seeds are high in vitamin E.

Limit yourself to 1 ounce of nuts three to five times a week. Why? Because these tasty treats are high in calories. Don’t worry about the high levels of monounsaturated and polyunsaturated fats. Studies now show that nuts actually lower blood levels of LDL (“bad” fats) while raising HDL (“good” fats).

Opt For Plums
Dried plums are best known for their bowel regulating capabilities, but researchers at the Center on Aging at Tufts University in Boston say prunes tip the Oxygen Radical Absorbance Capacity (ORAC) scale. ORAC measures the ability of blood and other substances (including food) to subdue free radicals. Dried plums weighed in with more than twice the antioxidant power of any other fruit or vegetable evaluated in their research. Just six dried plums weigh in as one serving.

If dried plums have you making a prune face, opt for one medium or two small juicy fresh plums instead. At almost one-sixth the antioxidant activity level of their dried counterpart, plums still make a respectable showing - and they’re undeniably delicious.

Popeye Knows Best
Do you think Popeye knew just how good spinach was? High in iron, folate and magnesium, spinach is also packed with antioxidants. It’s especially high in lutein, which is believed to reduce the risk of cataracts, stroke, cardiovascular disease and certain forms of cancer.

Research at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University shows that a large serving of fresh spinach raises antioxidant levels in the blood by as much as 25 percent. A half-cup of cooked spinach or one cup of fresh spinach also provides four to five times the RDA of vitamin K, which scientists say helps to maintain strong bones.

“Almost everyone can find some way to eat spinach that they like,” says Johnson. She suggests steaming it, adding it fresh to salads, or lightly sautéing it with olive oil and garlic. Or, substitute fresh spinach for lettuce on your sandwiches.