(Sorry this is kind of long, but...) pumpkin seeds (pepitas) are good for arthritis.
This is advice from theArthritis Research Center
Golden rules to help your arthritis:
1. Eat a balanced diet which gives you all the vitamins and minerals you need and which also keeps your weight down
2. If you are overweight, try to lose weight by changing your eating habits – not by crash diets
3. Eat less sugar and fat, especially saturated fat
4. Eat plenty of calcium-rich and iron-rich foods
5. Try taking more essential fatty acids (EFAs) from plant seed oils.
6. Eat more fruit and vegetables
7. Take regular exercise.
The diet recommended for arthritis is similar to that for good health generally:
1. Eat plenty of cereal foods such as bread, rice, pasta (preferably whole grain), vegetables (including legumes) and fruits;
2. Eat a diet low in fat;
3. Maintain a healthy body weight;
4. If you drink alcohol, limit your intake;
5. Eat only a moderate amount of sugars and foods containing added sugars;
6. Choose low salt foods and use salt sparingly.
And finally some guidelines from this website
Unprocessed foods provide original nutrients that prevent deficiencies and
keep your body in peak condition to fight heart & artery decline.
Veggies -especially but with some exceptions, the "above ground" type or portion (To absorb their carotenoids you'll need some oil with the veggie):
Eat any amount; dark colored ones are best. Fresh & little processed [steamed] is preferred.
Go easy on the rapidly absorbed starchy carbs from potatoes.
The colored ones have many types of carotenoid [like vitamin A] & flavonoids [phytochemicals] that prevent all kinds of unhappy events (cancer, heart & vascular trouble, strokes, etc).
Especially the "above-ground" portions of veggies has fiber, slow-release energy and no fat. Cabbage, broccoli & Brussels sprouts are anti-cancer. Garlic is heart-healthy.
"All the way with 5 to 10 a day" --fruits and veggies that is.
Whole-grains & whole (brown) rice:
The finer they are ground into a powder, the quicker their sugars are absorbed, increasing their "Glycemic Index". This is not good for heart disease and diabetes.
Reasonable amouts - if tolerated.
When a product says enriched it ain't whole.
Basic food; contains many good components like fiber, minerals and vitamins that are removed in refining. Bran & germ are very high in B vitamins, minerals & betaine. Cheap.
The Harvard "Nurses Study" found a reduction of over 30% in heart disease (CHD) for those eating 2½ servings per day of whole grain or rice products versus the group having them once a week (the US average being a ½ serving per day).
Beans, soy and lentils (legumes):
Reasonable amounts; combine with grains / again: if tolerated.
Lower blood fats (triglycerides). High fiber, low fat.
Combine with nuts & grains. Their protein may be good for the heart. Soy is good for health, heart & anti-cancer but there's discussion if its extracted protein and hormone like ingredients are healthy (veggie burgers, baby formula, sports-mixes]. Cheap.
Cereal bran & germ are amazing sources of betaine & choline. About 30 g/day, 2x the average US intake. 50g/day helps diabetes. Often missing in processed foods. Aids elimination --reducing colon cancer risk by about 1/3rd. Helps cholesterol 'turn over' Found in whole grains (oat), fruits, beans, veggies. 2 tablespoons of crushed flax seed gets you most of your fiber and all your plant-based omega-3; it also lowers excess Lp(a) cholesterol and helps keeps you 'regular'.
Fruits & berries:
Lots, within reason
Same as veggies. Lots of vitamins and fiber and no fats. Their flavonoids strengthen blood vessels and are strong antioxidants.
Canola -rape seed is a uniquely cheap 10% source of omega-3 and otherwise much like olive. Flax oil has 5x that, but it must be used fresh and in tea spoon amounts.
Second choices for nonhydrogenated canola margarines Fleischmann's and 'Bertolli Becel'.
As of Feb. 2005, the U.S. (Vt) had no margarines I'd eat apart from possibly Olivio. 95% of U.S. margarines are toxic with masive omega-6 (soy, corn, sunflower] and hydrogenated trans fats.
2 teaspoons of flax or 2 tblsp. canola or unhydrogenated soybean oil.
As luck has it, 3 of the cheapest oils are full of omega 3: flax, canola & soy.
5 pillars of heart health:
Fruits 'n veggies.
The only 2 essential oils -"vitamin F"- are linoleic (n-6 or omega-6) and alpha-linolenic (n-3 or omega-3). These 2 polyunsaturates are the feed-stock for 3 classes of hormones, and for nerve, brain, skin and cell walls (you may want to read that again).
The type you're probably lacking is omega-3, found in flax(lin)seed, canola type rape seed (colza), mustard seed, chia, candlenut, wheat germ, some melon seeds, hemp, walnuts and some green leaf veggies. It is also found in unhydrogenated soy. GOOD FOR: heart, cholesterol, triglycerides, blood fluidity, Crohn's disease, asthma, arthritis
, cramps, adult diabetes, brain, MS, & smooth skin.
Omega-3's vital role is compromised by heating and hydrogenation (most soy is), by shortening, by omega-6s and by most saturated fats (but coconut and palm-kernel oils are nutritionally unique with 50% lauric-acid which has immune system roles).
Buy oils in dark containers and keep cool; they will spoil. Rancid omega-3 and -6 are toxic so they're always safer with a capsule or 2 of added vitamin E, the fat antioxidant.
DON'T overdose on omega-6 (linoleic) from corn, soy, sunflower, safflower or cottonseed. For frying I'd use virgin olive, tropical (safest) or peanut oil. Virgin olive is a great oil for daily use but has no omega-3. Canola oil is heart-healthy oil.
Avoid if there is any risk of alcoholism, or when pregnant
1-2 glasses of red wine/day.
Low amounts reduce heart disease. Red wine with its flavonoids protects blood cholesterol. Best with foods containing B vitamins. All alcohol raises the "good" cholesterol but white wine, liquor & factory beer are nutritionally a bit like sugar or white bread, lacking micronutrients. * Alcohol + folic acid (a B vitamin) appears to be cardio protective while folic acid may well remove the risk of some cancers (breast) linked to alcohol intake. Less gall stones.
(factory soy based granules)
1-2 table spoons per day (also soy and beans)
Emulsifies fat; improves types of blood fats. It is part of our nerves & brain; forms choline (makes neuro-transmitter) and betaine (lowers homocysteine). Health food store granules have nice fatty flavor. Refrigerate.
Lots -within reason K
eeps things fluid & may cut bladder cancer by ½.