No single diet plan or food can alleviate symptoms of fibromyalgia. However, eating a well-balanced diet that includes plenty of nutrients such as vitamin C may help improve your condition. While vitamin supplements can also help, professional health coach and nutritionist Anita Murray states that eating whole foods is vital for obtaining the optimal bioavailable level of nutrients, especially for fibromyalgia sufferers. Oranges contain high levels of vitamin C, an important vitamin for supporting your immune system.
Importance of Vitamin C
Vitamin C is a critical nutrient for maintaining the proper functioning of your immune system. It also acts as an antioxidant, a substance that helps fight damage to your cells caused by free radicals. Free radicals occur naturally as a byproduct of certain metabolic processes and are also found in toxins such as cigarette smoke and smog. One orange contains 70 mg of vitamin C. The Linus Pauling Institute at Oregon State University reports that the average adult male requires 90 mg of vitamin C, while the average adult female needs 75 mg. Eating just one orange a day can help meet your daily requirements.
Vitamin C Activation
Whole foods contain compounds that assist in the activation of certain nutrients. Vitamin C requires bioflavonoids for activation. The white part of an orange contains bioflavonoids that help activate the vitamin C found in the juice and fruit of an orange. Therefore, drinking orange juice alone won't be as effective as eating an entire orange. However, unless you eat a lot of oranges, you probably will need a vitamin C supplement as well. The University of Maryland Medical Center suggests that patients with fibromyalgia obtain around 500 to 1,000 mg of vitamin C daily.
Evidence
Antioxidants like vitamin C are important for patients with fibromyalgia. A study published in 2005 in the journal "Rheumatology International" reports that free radical damage may be responsible for the development of fibromyalgia. The researchers found that patients with fibromyalgia had an imbalance in their oxidant -- or free radical -- to antioxidant ratios. In addition to dietary supplementation, eating whole foods with a high vitamin C content can help your body meet its antioxidant needs.
Considerations
While oranges and other foods high in vitamin C can provide benefits for fibromyalgia symptoms, do not rely on dietary changes alone for symptom relief. Never try to self-diagnose your symptoms. Consult your doctor if you think you have fibromyalgia. While there's no known cure as of the date of this publication, certain medical treatments may provide symptom relief.
References
- Fibromyalgia Hope; Fibromyalgia Supplements Quality is the Key to Results; Anita Murray
- Linus Pauling Institute at Oregon State University: Vitamin C
- "Rheumatology International"; Free Radicals and Antioxidants in Primary Fibromyalgia: An Oxidative Stress Disorder?; S. Bagis, et al.; 2005
- University of Maryland Medical Center: Fibromyalgia
