Through the process of oxidation (where oxygen molecules bind with a given substance), the resulting molecules yielded are known as free radicals. Free radicals contain unpaired electrons, which mean that they are highly reactive and unstable. When free radicals react with healthy membranes of cells, damage to those particular cells occur and inflammatory disease often circulates throughout the body.
In this article, you will be introduced to three foods that are high in omega-3 fatty acids. These unsaturated fatty chains have been shown to reduce the severity of free radical damage and inflammation, which damages structures on a cellular level. It is this damage that leads to arthritic conditions that plague a joint or group of joints, causing chronic pain and stiffness.
Why Simply Eating Food Can Hurt Us
Even the simple act of eating produces oxidation. You may have heard that consuming multiple meals throughout the day is good for "sparking" your metabolism. While that may be true, the sheer act of stoking this metabolic flame can take its toll on your cells by increasing the number of free radicals coursing through your bloodstream.
So, would the answer be to eat less frequently throughout the day? Not necessarily. One of the best ways to minimize the severity of free radical damage when eating is to consume foods that are high in both antioxidants and omega 3 fatty acids.
Plant vs. Animal Based Omega 3 Fats
While there is some debate whether plant-based or animal-based omega 3 fats are more beneficial for the human body, it is recommended that you consume both types of omega 3 sources.
The first omega 3 food recommended is animal-based. It is fatty saltwater fish such as Salmon or Herring. The reason that you would choose a fish like Salmon, for example, over a fish such as Tilapia, is because Salmon has a much higher omega 3 fat profile than Tilapia. Try to consume Salmon, Herring, or to a lesser extent Tuna in your diet at least twice per week. How you prepare the fish is up to you. Keep in mind, however, that the heating process can diminish the total nutrient content of your meal, so be cautious not to over-cook your fish.
The second omega 3 food recommended is derived from a plant-based source. Spinach is an excellent source of omega 3 fatty acids. You can eat them raw by placing them in a salad for example, or cook them up with a little olive oil (or oil of your choice) and efficient proteins like whole eggs. Again, be sure not to over-cook your spinach.
The third omega 3 food recommended is also plant-based. Walnuts are also a great source of omega 3 fats. Chop them up and place them in your hot cereal or just enjoy them by themselves. The choices are virtually limitless!
CONCLUSION
By incorporating foods rich in omega 3 fatty acids one can reduce the severity of free radical damage. Remember, free radical damage evokes inflammation in the involved structures, which in turn causes both short term (acute) and long term (chronic) joint impairment and pain.
Give yourself every opportunity to incorporate natural foods and other therapeutic modalities that diminish free radicals and inflammation, thus, improving the quality and longevity of your joints.
