2 foods that help fight arthritis

Certain foods are considered more arthritis-friendly than others. Below are super sources of the nutrients that battle arthritis best.

A single green pepper contains 176 per cent of your daily needs for vitamin C — and colourful red and yellow varieties have more than double that amount. That makes them richer in C than citrus fruits, but sweet peppers are also excellent sources of vitamin B6 and folate.

• Lock in nutrients: Store peppers in the refrigerator: The tough, waxy outer shell of bell peppers naturally protects nutrients from degrading due to exposure to oxygen, but you'll boost the holding power of chemicals in the skin by keeping them cold.
• Separate seeds: Whether cutting into crudités, tossing into salads, or stuffing whole, you'll want to remove tough and bitter-tasting seeds. They're easily cut when slicing, but when retaining an entire bell for stuffing, cut a circle around the stem at the top of the pepper, lift out the attached membranes and scoop remaining seeds and membranes with a thick-handled spoon.
• Jam them in the juicer: You might not think of peppers as juicer giants, but they can add zest to drinks made from other fruits and veggies.
• Cook as a side dish: Tired of the same old vegetables at dinner? Slice a pepper or two and do a fast sauté in olive oil, adding a pinch of salt, pepper and your favourite herb. The heat releases the sweetness, making sautéed peppers a wonderful counterpart to meats and starches.

Taste and convenience make shrimp the most popular shellfish around. But shrimp also deserves acclaim as one of the few major dietary sources of vitamin D, with 85 grams (three ounces) providing about 30 per cent of the recommended daily amount — more than a cup of fortified milk.

Shrimp also contains omega-3 fatty acids and vitamin C, along with other nutrients essential for general health, including iron and vitamin B12.

• Select by senses: When buying fresh raw shrimp, look for flesh that's moist, firm and translucent, without spots or patches of blackness. Then put your nose to work: Shrimp should smell fresh and not give off an ammonia-like smell, which is a sign of deterioration. If you're buying shrimp frozen, squeeze the package and listen: The crunch of ice crystals means the shrimp was probably partially thawed, then refrozen — a sign you should find another (less crunchy) package.
• Eat or freeze: When you get shrimp home, rinse under cold water and store in the refrigerator for up to two days. If you plan to store beyond that, stick to frozen shrimp, which will keep in the freezer for up to six months.
• Cook quickly: Overcooking makes shrimp tough, so it's best to cook it fast, boiling in water until shells turn pink and flesh becomes opaque, stirring occasionally. Rinse under cold water and serve alone, as part of a seafood chowder or chilled. Shrimp can also be broiled, grilled or stir-fried.

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