Ailments

Fibromyalgia

Most researchers believe fibromyalgia results not from a single event but from a combination of many physical and emotional factors. It may also be caused by biochemical changes in the body and may be related to hormonal changes or menopause.

Some people with fibromyalgia have low levels of human growth hormone, which may contribute to the muscle pain and others have low levels of serotonin in the brain which is related to increased pain sensitivity. Disordered sleep might lead to lower levels of serotonin.

Alcohol, allergies, anxiety, caffeine, heavy metals, nutrient deficiencies, stress and toxins can also contribute to fibromyalgia.

Alcohol and fibromyalgia

Because alcohol consumption can cause expulsion of many essential minerals such as magnesium and zinc and the vitamin B complex it is best to limit consumption to one drink on any one day and to allow the body to replenish its stocks of minerals and vitamins by abstaining completely if suffering from fibromyalgia. 

Caffeine and fibromyalgia

Caffeine in black tea, coffee and fizzy drinks can affect the health of the bones and joints and should be avoided by those with fibromyalgia. Green tea and herbal teas are better alternatives and three cups of green tea per day with freshly squeezed lemon juice and a teaspoon of honey, if desired, can help to provide many beneficial nutrients. Add herbs to teas and allow to steep for ten minutes then strain and drink to gain even more benefits. Herbs that can help to reduce pain and inflammation.

Food sensitivities and fibromyalgia

Many people with fibromyalgia have sensitivities to particular foods, but it varies from person to person.

Examples of foods that may worsen fibromyalgia symptoms

  • Dairy products with lactose
  • Eggs
  • Wheat and other grains with gluten
  • Foods with added monosodium glutamate
  • Nuts
  • Preservatives added to foods
  • Foos contain tannins

Tannins, also known to cause migraines in some individuals, are found in beans (red), betel nut, blueberries, cinnamon, cloves, cocoa, corn, corn silk, cranberries, cumin, grapes, hazelnuts, peanuts, pecans, strawberries, tarragon, tea, thyme, vanilla, walnuts and wine (red).

Gluten and fibromyalgia

Gluten can cause inflammation and pain and it may be helpful to cut out wheat and other high gluten foods to see if there is a difference in the pain and inflammation of fibromyalgia. Most biscuits, cakes, cereals, crackers, breads and pastries are made with wheat. Replace with amaranth, flaxseeds, millet, rice and quinoa, which are gluten free, to see if there is any improvement. Quinoa is high in magnesium and other nutrients which provides pain relief. See also>> Allergies

Food additives and pesticides

Other substances that are toxic and will affect bones and joints and cause inflammation and pain include fungicides, herbicides and pesticides. Always buy organic fruit and vegetables or grow them organically at home to avoid consuming agricultural chemical residues.

Glycoalkaloids and fibromyalgia

Aubergine, peppers, potatoes and tomatoes belong to the nightshade (Solanaceae) family that contain inflammation inducing alkaloids and, although not truly nightshades, ashwaganda, blueberries, goji berries and huckleberries also share the same alkaloids. The Solanaceae family contains cholinesterase inhibiting glycoalkaloids and steroid alkaloids including, among others, capsaicin in peppers, nicotine in tobacco, solanine in aubergines and potatoes and tomatine in tomatoes. The glycoalkaloids in potatoes are also known to contribute to irritable bowel syndrome (IBS) and negatively affect intestinal permeability.

Many who suffer with arthritis or inflammatory diseases such as fibromyalgia, lupus, rheumatism and other musculoskeletal pain disorders have found that consuming foods that contain glycoalkaloids adversely affects their health.

These symptoms may dissipate in a few hours or days if ingestion is stopped, based on the sensitivity of the individual, the amount of nightshades consumed on a regular basis and their level of inflammation. However, for some heavy consumers of nightshades the process of inflammation and pain reduction can take up to three months.

Therefore, it is a good idea to try eliminating all nightshades from the diet for three months to see if symptoms improve. Brown rice, chickpea rice, pasta, sweet potatoes and yams are good alternatives to potatoes as they are not part of the Solanaceae family and contain many other essential nutrients.

Some homeopathic remedies, prescriptions, over the counter medications as well as numerous processed foods contain nightshades so consumption of these must be discussed with the health care provider so that they too can be eliminated.

Heavy metals and fibromyalgia

One possible cause of fibromyalgia may be heavy metal contamination. This could be from consuming excess mercury contaminated ocean fish without eating the vegetables that can eliminate mercury or from dental fillings. It may help to see a professional dentist and have all mercury fillings removed. But only 1% of dentists have the ability to professionally removed dental fillings containing mercury.

Consuming one of the following foods everyday especially when consuming fish or any seafood, is advisable for fibromyalgia suffers.  This will also help to eliminate other heavy metals that may be causing inflammation in the bones, muscles and joints.

Foods to consume to eliminate heavy metals from the body

Lectins and fibromyalgia

Lectins are a type of glycoprotein found in many plant foods. Seeds of the grasses such as rice, rye, spelt and wheat have exceptionally high levels of this defensive glycoprotein. It is used as a defence against the bacteria, fungi and insects which use N-Acetylglucosamine to build their cells walls. All animals, including birds, fish, humans and even worms, use N-Acetyglucosamine as a foundational substance for building the various tissues in their bodies, including cartilage, joints, bones and tendons.

The mucous known as the glycocalyx, or literally “sugar coat” is secreted in humans by the epithelial cells which line all the mucous membranes. This includes the layer of skin over the eyes and in the nasal cavities, the top to the bottom of the alimentary tube, as well as the protective and slippery lining of blood vessels.

The glycocalyx is composed largely of N-Acetylglucosamine and N-Acetylneuraminic acid (also known as sialic acid) and lectin’s unique binding to these exact two glycoproteins is not accidental. Nature has designed lectin perfectly to attach to, disrupt and gain entry through these mucosal surfaces as a defence for the plants.

Viruses and lectins have many similarities. Both viral particles and lectin are several orders of magnitude smaller than the cells they enter and are taken into the cell through a process of endocytosis and both viruses and lectin gain entry through the sialic acid coatings of the mucous membranes (glycocalyx).

Because lectins are extremely small and resistant to decomposition by living systems they tend to accumulate and incorporate into tissues where they interfere with normal biological processes. It takes only 500 micrograms (about half a grain of sand) of ricin (a lectin extracted from castor bean casings) to kill a human.

A single, one ounce slice of wheat bread contains approximately 500 micrograms of lectin but will usually only attack the mucosal lining of the gastrointestinal tract after constant accumulation in the diet. However, the disruptive and damaging effects of whole wheat bread consumption are formidable in someone whose protective mucosal barrier has been compromised by nonsteroidal anti-inflammatory drug (NSAID) use, or a recent bacterial infection or a viral infection such as herpes.

Anti-inflammatory medications, such as ibuprofen and aspirin, increase intestinal permeability (as do the glycoalkaloids found in plants from the nightshade family) and may cause absorption of even larger-than-normal quantities of pro-inflammatory lectins.

Lectins can also cross the blood brain barrier and attach to the protective coating on the nerves, known as the myelin sheath, and is capable of inhibiting nerve growth factor, leading to neurodegenerative conditions.

Lectin has also been shown to have an insulin-mimetic action, potentially contributing to weight gain and insulin resistance. It can also cause leptin resistance by blocking the receptor in the hypothalamus for the appetite satiating hormone leptin. It also interferes with the production of secretin from the pancreas and lead to digestive and pancreatic disorders. Lectin can also attach to sperm and ovary cells, indicating it may adversely influence fertility.

Lectin staining is used medically to investigate corneal dystrophies as there are lectin binding sites within the eyes. It may therefore be that an excess of lectin in the diet could be a contributory factor in some eye disorders.

Whole wheat sprouted grains and wheat germ enriched products, all have considerably higher levels of lectins than their processed, refined and non-germinated equivalents and may be ironically contributing to making people significantly less healthy. This may be why the ‘Paleo diet’, which eliminates grains entirely from the diet, may be effective in improving the health and reducing pain and inflammation in many individuals.

Food sources of lectins include most fruits, grains, legumes, herbs, nuts, seeds, spices and vegetables and grain-fed animals. Some types of lectins are destroyed during processing and digestion however others are not and can cause the pain and inflammation and health problems mentioned above. The most common potentially ‘toxic’ lectin containing food groups are:

  • Grains: (Especially wheat and wheat germ but also barley, buckwheat, corn, millet, oats, quinoa, rice, rye and spelt)
  • Legumes: (all dried beans, including navy beans, soya beans and peanuts)
  • Dairy: (when cows are fed grains instead of grass)
  • Nightshades: (aubergines, peppers, potatoes and tomatoes)

NOTE: Dairy products may be potentially more harmful when pasteurised and processed because of the reduction of SIgA, an immunoglobulin that binds to and eliminates dangerous lectins.

To find out which of the lectin-containing food groups may be responsible for the disorders mentioned above try eliminating them from the diet for at least a month, one at a time, to see if pain and inflammation is reduced and any of the above disorders improve. Rarely does a person have to eliminate more than one or two of the lectin food groups on a long-term basis.

A healthy diet low in lectin can include the following. Try staying with just these foods for one month to see if symptoms improve.

How to find out a food sensitivity is causing fibromyalgia

The best way to find out if it is a certain food that is causing symptoms is to keep a two-week food diary listing foods consumed and the times when the symptoms worsen. Then try eliminating these foods and see if the pain is reduced. Try to avoid all pre-prepared, processed or refined foods as they contain many unnatural additives plus extra sugar and salt which can cause problems and the process they undergo means they often have essential nutrients missing.

Brown rice, seed and nut flours and unrefined Himalayan pink salt crystals should be used instead of their refined white alternatives. Sugar should be avoided altogether.

Healthy oils

Only ever use cold-pressed oils as the heat process other oils go through turn their healthy fats into unhealthy trans-fats. When cooking use coconut oil or butter as they have a higher burning point than other plant and see oils.

Many nutrients are fat-soluble meaning they cannot be absorbed if some oil is not consumed at the same time. Examples are carrots and tomatoes which contain fat-soluble carotenoids that get transformed into vitamin A.

Fat-soluble nutrients

Always consumed foods rich in the above nutrients with one of the following:

  • Avocado
  • Cold-pressed oils such as coconut, flaxseed, olive, rapeseed, rice bran or sesame etc.
  • Nuts
  • Oily fish
  • Seeds

NOTE 1: Vitamin D is also fat soluble but is usually found in oily fish so no need for extra consumption of any oils but necessary with supplements unless in capsules containing oil.

NOTE 2: Vitamin E is also fat soluble but found in seeds and nuts which already contain oils.

Excessive protein and fibromyalgia

Cut down on protein portions as many foods, consumed throughout the day, contain protein and excess protein can cause uric acid build-up which can lead to inflammation and pain. Alternate meat with beans, eggs, fish, nuts, pulses and seeds and avoid processed meats.

Consuming foods rich in protein for breakfast can help to keep blood sugar levels stable and provide the energy required to last until lunchtime. An ideal breakfast is eggs and oats (providing there are no allergies to these) with green tea, freshly squeezed lemon juice and teaspoon of honey if desired.

If there is an allergy to eggs or oats try yoghurt with milled seeds, nuts and fresh red or black coloured berries. Dark coloured berries are rich in antioxidants that can reduce the free radicals in the body that can cause inflammation.

Avoid all processed meats such as bacon, ham, pate and sausages as they can cause inflammation and other health issues. The food additive E621 monosodium glutamate found in most processed meat products can cause headaches and inflammation and nitrates are added which can also cause inflammation.

Why should supplements be avoided

Natural foods will not overdose the consumer with the nutrient that taking extracted supplements of it will as the body takes what it needs from natural foods whereas the supplemental nutrient is extracted and absorbed instantly and levels may be too high.

Also, many supplements are not even in a form that is easily digestible and has an imbalance or none of the cofactor nutrients present when consumed as whole foods which are needed to make the nutrient usable at all. Other unnatural ingredients are often added to supplements which can cause adverse health issues especially in someone who already has a weakened system due to illness. Lead has been found in many supplements which can add to the toxic overload od heavy metals in the body.

The only supplements that Nature Cures condones are those that are made using the whole food that has simply been dried and powdered and has no unnatural ingredients added. Krill oil is one exception as it is the only available source of this super-food which has so many unique and powerful health benefits.

Natural ways to reduce fibromyalgia symptoms

Consume a variety of the six colours of vegetables as possible every day from red, green, orange/yellow, blue/purple/black, white and brown. Each have different nutrients needed to help the body recover and to reduce inflammation and pain. Consume one leafy green at least per day plus at least one root vegetable. See>> Colour codes of Nature

To ensure that the body has the correct balance of nutrients and to aid with cleansing the system, increasing energy levels and metabolism and reducing inflammation and pain a choice of the following natural foods should be added to the diet. Always choose organic produce whenever possible and free range naturally grass-fed beef. Intensely farmed animals should be avoided because of the antibiotics, hormones and unnatural feeds they are often fed. Farmed fish is often lacking in nutrients so always choose wild.

Daily health tonic

Every morning, before eating or drinking anything else fill a cup three quarters full with hot but not boiling water. (Bottled at source mineral water is best as it contains many minerals missing in tap water and no fluoride or chlorine that is often added to tap water in some countries such as Australia, the UK and the USA. Then add the following:

  • One tablespoon of apple cider vinegar (unpasteurised)
  • Half a freshly squeezed lemon and the grated zest
  • Half a teaspoon of turmeric
  • One teaspoon of coconut oil (this has many benefits including helping with better the absorption of the curcumin in the turmeric)
  • A teaspoon of honey (locally produced honey can help to improve any allergies)

Stir well and drink immediately on an empty stomach upon waking in the morning..

Clear the cupboards of all packaged, premade and processed foods including fizzy drinks and cordials and purchase some glass jars and labels and restock with natural fresh and dried foods that have not been refined in any way.

Purchases a powerful blender for making smoothies and consume fresh immediately because nutrients begin to dissipate as soon as the fruit or vegetable skin is broken. Premade juices contain preservatives and often too much added sugars or other additives that can worsen fibromyalgia symptoms.

Blending lightly cooked vegetables can make rich and highly nutritional soups and mash root vegetables together with coconut oil. Add herbs and spices of choice from the list below to drinks and soups for even more health benefits.

Herbs and spices are rich in aromatic oils that have powerful analgesic, antibacterial, antifungal, antiviral and anti-inflammatory properties and many nutrients that are important when treating fibromyalgia symptoms. Use herbs and spices liberally with all meals or make teas with them and drink three times a day

Making teas with herbs and spices

Choose two or three from the list below.

  • Anise
  • Basil
  • Capers
  • Caraway seeds
  • Chamomile
  • Chilli pepper
  • Cinnamon
  • Cloves
  • Coriander
  • Cumin
  • Dandelion (root or leaves)
  • Dill
  • Fennel
  • Ginger
  • Lavender
  • Lemon balm
  • Lemongrass
  • Liquorice root
  • Marjoram
  • Nettle leaves
  • Oregano
  • Paprika
  • Parsley
  • Peppercorns (all colours)
  • Rosemary
  • Safflower
  • Saffron
  • Sage
  • Tarragon
  • Thyme

Method

Leaves: Steep a handful of chopped leaves in hot water for ten minutes before straining.

Roots: Chop or grate a tablespoon of the roots and simmer for fifteen minutes before straining.

Seeds Grind them into a powder using an electric coffee grinder or manually using a mortar and pestle and add one teaspoon to a cup of hot mineral water.

Then add a teaspoon of cold-pressed coconut oil and half a freshly squeezed lemon and a sprinkle of ground peppercorns. This will provide easier absorption of the nutrients and enhance their properties. A teaspoon of pure locally produced honey can also be added to sweeten but always use a wooden dipper or spoon as metal spoons kill the enzymes in honey.

The herb infused water can be then gently reheated while stirring but do not boil and then drink immediately.

Making smoothies for fibromyalgia

Daily smoothies can alleviate symptoms of arthritis and other bone and joint disorders such as gout as well as pain and inflammation caused by fibromyalgia. Try combinations any of the natural foods, herbs and spices listed below.

The best organic foods to add to smoothies for fibromyalgia

NOTE: Avoid grapefruit if taking medications.

A-Z of foods beneficial for fibromyalgia

NOTE: Adding any of the following healing foods to smoothies can also be beneficial.

Almonds: Eating 10 – 12 almonds can provide the same pain relief as two aspirins without the adverse side effects.

Apples (one per day including peel)

Apricots are rich in copper, iron, sulphur, vitamin A and many other beneficial nutrients that can help to repair tissue damage and reduce inflammation.

Aloe vera: take one tablespoon of aloe vera gel from a freshly cut leaf and add to a fruit smoothie for its powerful anti-inflammatory properties and pain relief.

Algae and seaweed such as chlorella, kelp, nori and spirulina are richer in minerals and many vitamins than land-based crops and can be bought powdered. Take one tablespoon daily.

Bananas help to increase serotonin levels in the brain (one per day).

Barley grass powder contains vitamin B12 which is unusual for a plant food. When reducing meat intake this is a useful replacement. Take one tablespoon on days when meat has been omitted from the diet because it is also rich in minerals and many other essential nutrients

Basil consumed fresh or dried as a tea, is a great remedy for fibromyalgia pain as it is analgesic and anti-inflammatory.

Beetroot and beetroot juice contain betalains which have powerful anti-inflammatory properties.

Berries (red, blue and black) have powerful antioxidant properties. Have one portion per day. Can be consumed for breakfast with plain yoghurt and milled flaxseeds. Add other seeds and chopped nuts for additional benefits.

Brazil nuts: Consume two per day to provide selenium which is an important mineral as it slows down ageing and hardening of tissues through oxidation. People with fibromyalgia often have low levels of selenium.

Brine pickles (lactic acid) are essential to keep the intestines in good working order and can help reduce inflammation. See>> Brine pickling for health

Celery, a natural diuretic, helps alkalis the blood and decrease inflammation. Try a thimble full of ground celery seeds each day or consume fresh stalks as part of a salad or add to smoothies.

Cherries (sour Morello, Prunus cerasus can be bought dried or frozen and are excellent pain reliever and have powerful anti-inflammatory properties.

Chilli pepper reduces the concentration of a substance which the nerve cells use for the transmission of pain signals. Chilli is also proven to be rich in salicylate compounds which make it an excellent in delivering analgesic effects and it also is a rich source of pectin that can help to remove heavy metals from the body. Add a pinch every day to meals.  It can also be used externally in a compress to relieve pain and inflammation of joints.

Cinnamon and ginger powder: Half a teaspoon of each per day per day. Cinnamon and ginger powder, in tea, can be used to relieve chronic inflammatory pain and stiffness in joints.

Citrus fruits: Consume at least one citrus fruit such as lemon, lime, orange and/or tangerines per day including the grated zest of half the fruit.

Cocoa: raw organic cocoa beans have the ability to increase serotonin levels in the brain. They contain phenylethylamine which is an antidepressant and stimulant similar to the body’s own dopamine and adrenaline. Cocoa and dark chocolate (minimum 74%) can increase the level of serotonin in the brain. Only organic cocoa beans that have not been subjected to unhealthy processing techniques or pesticides will possess the ability to improve serotonin levels. Drinking one cup of cocoa or consuming a small portion of dark chocolate before bed will also improve sleep and has beneficial neurological effects.

Coconut oil (one tablespoon per day. Use for frying and add to meals)

Corn silk contains compounds that can help to relieve pain and inflammation.

Dandelion root and leaves: These are a rich source of nutrients like potassium, iron and vitamins A, B, C and D. Dandelion also contains anti-inflammatory properties that make it effective in dealing with chronic joint pain conditions as this herb is capable of flushing toxins that causes the joints and muscles to inflame. Also, it plays a vital role in reducing the level of uric acid in the body which leads to reduced pain and stiffness in the joints and increased joint mobility.

Flaxseeds are rich in alpha-linolenic acid (ALA), a type of omega 3 fatty acid, that is useful in treating arthritis and other inflammatory diseases. 57% of flaxseed’s omega-3 fatty acid content is ALA. Alpha-linolenic acids are then converted into EPA and DHA which forms resolvin, a kind of anti-inflammatory fat. Its omega-3 fatty acid content actually helps in stimulating the body to produce adequate level of prostaglandin, hormones which are considered as gatekeepers for anti-inflammatory responses.

Fennel can provide relief for pain and inflammation of bones, muscles and joints.:

Ginger: One teaspoon of ginger root powder or a 1-inch grated knuckle of ginger taken four times a day can provide considerable reduction in pain for fibromyalgia sufferers after three months of continued use with no side effects. Ginger can be taken as a tea, in soups and with meals and applied as a compress. Brine pickled ginger is even more beneficial.

NOTE: As ginger has natural blood thinning properties, medications that thin the blood should not be taken in conjunction with ginger.

Goat’s milk is a nutritious alternative to cow’s milk and is rich in minerals and tryptophan which can improve the symptoms of fibromyalgia.

Grapes (black) contain colloidal silver which has powerful antibacterial, antifungal and antivirus properties. It also helps to remove toxins and with the repair of tissues and is a proven remedy for those suffering with chronic fatigue and fibromyalgia.

Hempseeds are a highly nutritional super food which has anti-inflammatory properties and contains colloidal silver, vitamin E and healthy oils to help lubricate the joints and can relieve pain and inflammation better than fish oils when consumed regularly every day. They are one of the rare foods that contain the correct ratio of omega-3 to omega-6 fatty acids. Most foods contain too much omega-6 fatty acids.

Kiwi fruit is a rich source of vitamin C and fibre especially the skin. They also contain as much potassium as bananas and the seeds contain omega-3 fatty acids. Kiwis are also a good source of magnesium and phosphorous and all these nutrients are essential when combatting the symptoms of fibromyalgia. Always consume the skin as this triples the amount of fibre and vitamin C being consumed.

Krill oil capsules: contain omega-3 fatty acids, vitamin D and astaxanthin which has powerful anti-inflammatory and antioxidant properties. krill do not become contaminated by mercury as they dwell near the surface of the ocean and are too short-lived.  Take one 1000 mg per day.

Lemon: Consume one freshly squeezed lemon per day and grated zest of one half. Add to herbal teas, fish, rice, salads and vegetables etc.

Liquorice root is found to act like cortisone but without its common side effects. Repeated scientific evidence shows the phytochemicals contained in this herb have anti-inflammatory and anti-arthritic characteristics. Liquorice root (not the confectionery of the same name) has also been demonstrated to inhibit enzyme production responsible for inflammation.

Maqui berry is a Chilean ‘super fruit’ which contains the highest amount of antioxidants and anti-inflammatory compounds than any other known natural food. Regular consumption can alleviate pain and inflammation. Take one tablespoon per day with plain live yoghurt.

Nettle tea can increase serotonin levels in the brain. Scientists believe that nettles reduce the amount of inflammatory substances in the body and interfere in the transmission of pain signals. One study revealed that the use of nettle extract inhibits the growth of dendritic cells which play major roles in the development of rheumatoid arthritis and may be responsible for fibromyalgia. Stinging nettles also work by reducing the amount of protein genes that are associated with the occurrence of rheumatoid arthritis. Nettle can be taken as a tea by steeping leaves for 20 minutes then strained and sipped or simmered and consumed as a vegetable similar to spinach.

Oily fish is rich in omega-3 fatty acids which are anti-inflammatory and support many important bodily processes.

Oregano has powerful cleansing properties and can help to reduce pain especially from headaches. To make an infusion steep the leaves and/or roots in hot water for 15 minutes, strain then heat gently and drink the tea when warm. It can also be placed in a spray bottle and used as a safe, chemical-free antibacterial household cleanser which can help reduce the toxic overload which can be an additional issue for fibromyalgia sufferers. White wine vinegar is also a good natural household cleaner when diluted in five parts water to one part of vinegar.

Passion fruit contains components which have the ability to reduce pain.

Pineapple contains bromelain which is a digestive enzyme with anti-inflammatory properties that inhibits the proteins responsible for inflammation. It also contains the enzyme protease which helps to break down protein in the diet into their derivative amino acids which includes tryptophan which can raise levels of serotonin which are often low in those with fibromyalgia.

Pomegranates and pomegranate juice help to alleviate joint pain by reducing inflammation.

Prickly pear is the only plant to contain 24 of the known betalains, which are potent anti-inflammatory agents. Betalains are polyphenolic pigments also found in beetroot. Betalains give prickly pears their purple, red and yellow colours.

Psyllium husks are good for colon and digestive health which is important for fibromyalgia suffers. Take one tablespoon per day with plenty of bottled mineral water. It is important that the digestive system is working well when suffering from any illness including fibromyalgia and psyllium husks can quickly resolve absorption issues.

Savoury herb: The savoury plant, especially the flowering shoots, have powerful joint pain-relieving properties. Prolonged cooking may result in the evaporation of savoury’s essential oils so it should be added at the end of cooking meals. Fresh summer savoury leaves can be used in salads. It can be steeped in hot water for 20 minutes and consumed as a tea. It can also be used in soups, sauces and to marinate chicken, fish and meat dishes.

Turmeric: take half a teaspoon per day, add to rice, vegetables, curries, smoothies, soups, stews etc. Turmeric is famous for being a powerful anti-inflammatory spice.

Walnuts: Six walnut halves per day provides 90% of the daily requirement of the anti-inflammatory omega-3 fatty acids which can maximise the body cell’s ability to usher in nutrients while eliminating wastes.

Watercress is one of the richest sources of vitamin K which studies have shown can help with pain and inflammation. Vitamin K aids in bone formation and repair. It is also necessary for the synthesis of osteocalcin which is the protein in bone tissue on which calcium crystallises. It also reduces the accumulation of iron in the joints, which is thought to be a major cause of rheumatoid arthritis and fibromyalgia. It also reduces pain and inflammation.

Watermelon reduces inflammation due to its citrulline content.

Ylang ylang strengthens the nervous system and repairs any damage, reduces stress on the nerves and protects them from developing a number of nervous disorders.

Nutrients that can help with fibromyalgia symptoms

Alpha lipoic acid is a powerful antioxidant which can treat peripheral nerve degeneration. It is a sulphur containing fatty acid that works as an antioxidant in both water and fatty tissue enabling it to enter all parts of the nerve cell and protect it from the damage which can reduce pain for those with fibromyalgia.

A low level of alpha lipoic acid can impair energy production in the mitochondria, resulting in fatigue and decreased overall energy and impaired insulin sensitivity leading to diabetes.

Natural sources of alpha lipoic acid in alphabetical order

  • Beetroot
  • Brewer’s yeast
  • Broccoli
  • Brussel sprouts
  • Carrots
  • Flaxseeds
  • Gingko biloba herb
  • Milk thistle herb
  • Organ meats (heart, liver and kidneys are the highest source)
  • Peas
  • Rice bran
  • Sage herb
  • Soybeans
  • Spinach (a high plant source)
  • Stinging nettles
  • Sweet potatoes
  • Swiss chard
  • Tomatoes
  • Walnuts
  • Watercress

NOTE: Do not take alpha lipoic supplements if taking insulin or oral diabetes drugs or medicines to treat underactive thyroid, such as levothyroxine (Synthroid) and others and if being treated for cancer with chemotherapy.

Anthocyanins provide the black, blue and purple colour pigments in fruit and are found highest in the skins. They have been shown to have a positive effect on collagen, the tissues under the skin. They also fight attacks on the body from harmful chemicals which can reduce pain and inflammation.

Natural sources of anthocyanins in alphabetical order

  • Acai berry
  • Apples (red)
  • Aubergine
  • Beans (black and red)
  • Beetroot
  • Bilberries
  • Blackberries
  • Black currants
  • Blueberries
  • Broccoli tops (purple)
  • Cabbage (red)
  • Cashew nuts
  • Cherries
  • Chokeberries
  • Cranberries
  • Elderberries
  • Grapefruit (pink)
  • Grapes (black, purple and red)
  • Kidney beans
  • Maqui berries
  • Mulberries
  • Onions (red)
  • Oranges (blood)
  • Pears (red)
  • Plums
  • Potatoes (red skinned)
  • Pomegranates
  • Radishes (red)
  • Raspberries
  • Rhubarb
  • Rice (black)
  • Rosehips
  • Saw palmetto berries
  • Strawberries
  • Sumac
  • Sweet potato (red or purple variety)
  • Swiss chard
  • Winged beans

Anthoxanthins are water-soluble components which give the white/cream or red pigment colour to foods. Consuming foods rich in anthoxanthins can greatly reduce inflammation and pain.

Natural sources of anthoxanthins in alphabetical order

  • Bananas (just ripe)
  • Butter beans
  • Butternut squash
  • Cauliflower
  • Celery
  • Chestnuts
  • Coconut
  • Garlic
  • Jerusalem artichoke
  • Leeks
  • Macadamia nuts
  • Mung beans
  • Mushrooms
  • Navy beans
  • Nuts
  • Onions
  • Parsnips
  • Pine nuts
  • Potatoes
  • Radishes
  • Soya beans
  • Spring onions
  • Turnips

Cryptoxanthin refers to a substance composed of two related molecules, alpha-cryptoxanthin and beta-cryptoxanthin which are carotenoids that protect the cells from the damaging effects of free radicals and provide a source of vitamin A. They also help to reduce inflammation in the body so are a useful nutrient for those with fibromyalgia.

Natural sources of cryptoxanthin in alphabetical order

  • Alfalfa
  • Apples
  • Apricots
  • Avocado
  • Basil
  • Beef
  • Bell peppers
  • Black beans
  • Broccoli
  • Caraway seeds
  • Carrots
  • Chicken
  • Chilli peppers
  • Chokeberries
  • Cinnamon
  • Cloves
  • Coriander
  • Corn
  • Cucumber
  • Dandelion greens
  • Egg yolk (chicken, duck and goose)
  • Grapefruit (avoid grapefruit if taking any medications as it can interact and lessen their effect)
  • Green beans
  • Kumquats
  • Lemon peel
  • Mango
  • Marjoram
  • Mung beans
  • Mustard
  • Nutmeg
  • Olives
  • Orange peel
  • Oregano
  • Organ meats (such as heart, kidneys and liver)
  • Papaya
  • Paprika
  • Parsley
  • Passion fruit
  • Peppercorns
  • Persimmons fruit
  • Peaches
  • Plums
  • Prickly pears
  • Prunes
  • Pumpkins and their seeds
  • Raspberries
  • Sage
  • Split peas
  • Soya beans
  • Squash
  • Tangerine peel
  • Thyme
  • Turkey
  • Watermelon

NOTE: Cryptoxanthin is a fat-soluble nutrient that must be consumed with a little oil to be absorbed.

Glucoraphanin transforms into sulforaphane in the body and blocks a key destructive enzyme that damages cartilage. Try choosing one of the following to add to the daily diet.

Natural sources of glucoraphanin in alphabetical order

Magnesium is a vital mineral needed to recover from many illnesses including fibromyalgia and is often lacking in the soil of land-based crops.. It is estimated that 80% of the population of western countries are magnesium deficient. Today’s intensive farming techniques have stripped the soil of its magnesium content which can cause deficiency in humans. Sea sourced plants, such as algae and seaweed and those grown in volcanic soils are generally richer in magnesium.

Heavy drinkers and alcoholics often show a low plasma magnesium and zinc concentration, and a high urinary output and diabetes can cause magnesium expulsion. The following foods need to have been grown organically in magnesium rich soils. 

Highest sources of magnesium in milligrams per 100 grams

  • Rice bran 781 mg
  • Basil, coriander, dill and sage 694 mg
  • Hemp seeds 640 mg
  • Pumpkin and squash seeds 535 mg
  • Raw cocoa 499 mg
  • Flaxseeds 392 mg
  • Brazil nuts 376 mg
  • Sesame seeds 353 mg
  • Sunflower seeds 346 mg
  • Chia seeds 335 mg
  • Chlorella 315 mg
  • Cashew nuts 292 mg
  • Almonds 268 mg
  • Caraway seeds 258 mg
  • Dulse 242 mg
  • Buckwheat 231 mg
  • Spirulina 189 mg
  • Oats 177 mg
  • Durum wheat 144 mg
  • Macadamia nuts 130 mg
  • Adzuki beans 127 mg
  • Kelp 121 mg
  • Millet 114 mg
  • Kale 88 mg
  • Amaranth 65 mg
  • Globe artichoke 60 mg
  • Okra 57 mg
  • Nettles 57 mg
  • Chestnuts 54 mg
  • Rocket 47 mg
  • Plantain 37 mg
  • Lentils 36 mg
  • Butternut squash 34 mg
  • Coconut 32 mg
  • Potatoes with skin 30 mg
  • Savoy cabbage 28 mg
  • Halibut 28 mg
  • Rabbit 27 mg
  • Green beans 25 mg
  • Peas 24 mg
  • Raspberries 22 mg
  • Guava 22 mg
  • Blackberries 20 mg
  • Courgettes 18 mg
  • Kiwi fruit 17 mg
  • Fennel 17 mg
  • Endive 15 mg
  • Cucumber 13 mg
  • Lettuce 13 mg

Inulin is a form of starch which enhances magnesium absorption in the intestines and helps to sustain a balanced microbiome in the guts which is important for many bodily functions. Consume at least one of the following inulin rich foods per day.

Highest sources of inulin in alphabetical order

Manganese aids in the coordination of nerve impulses and muscular actions, the metabolism of glucose and the formation of thyroxin which is a hormone produced by the thyroid gland. Diabetes, thyroid gland dysfunction and poor elasticity of the muscles can all be a result of a lack of manganese in the diet and all these disorders can lead to cramps, inflammation and pain.

Highest sources of manganese in milligrams per 100 grams

  • Cloves 60.1 mg
  • Rice bran 14.2 mg
  • Pine nuts 8.8 mg
  • Mussels 6.8 mg
  • Hazelnuts 5.6 mg
  • Pumpkin seeds 4.5 mg
  • Whole wheat 2.1 mg
  • Cocoa beans 3.8 mg
  • Soya beans 2.2 mg
  • Sunflower seeds 1.9 mg
  • Garlic 1.7 mg
  • Brewer’s yeast 0.08 mg (depending upon source – check ingredients list)
  • Egg yolks 1.1 mg
  • Black beans 1.1 mg
  • Dried peas 0.39 mg
  • Kidney beans 0.2 mg

NOTE: Manganese is concentrated in the outer covering of nuts and in the green leaves of edible plants and green vegetables.

Melatonin is a hormone produced in the body by the pineal gland and also produced in the gastrointestinal tract. This hormone plays a key role in synchronising circadian rhythms and helps regulate the sleep-wake cycle in mammals and is important to individuals with fibromyalgia. Melatonin is also a potent antioxidant that protects the body from free-radical damage.

Natural sources of melatonin in alphabetical order

Omega-3 and omega-6 fatty acids: Omega-6 fatty acids are pro-inflammatory, while omega-3 fatty acids have an anti-inflammatory effect. Inflammation is essential for survival as it protects the body from infection and injury, but it can also cause severe damage and contribute to conditions such as fibromyalgia when the inflammatory response is inappropriate or excessive.

A balanced ratio of omega-6 to omega 3-is required which should be around 4:1.

The western diet tends to be heavy on the omega-6 side and to counteract this omega-3 rich foods should be consumed. Consuming oily fish and seeds are a good way to gain omega-3 fatty acids. Krill oil is one the best sources and provides vitamin D and other nutrients essential for pain relief and it does not become contamination with mercury as many deep ocean fish and shellfish do.

Hemp seeds are the one natural food that contains the right balance of omega-6 to omega-3. These can be ground and added to meals as they also contain other healthy nutrients beneficial for those suffering with fibromyalgia.

Omega-3 fatty acids help the body absorb nutrients, smooth muscle cell proliferation and can supply energy for extended periods of physical activity which can prevent muscle cramps and lubricate the joints which can reduce inflammation and pain.

Natural sources of omega-3 fatty acids in alphabetical order

  • Anchovies (limit anchovies as they are very high in sodium. Soaking in water for 30 minutes then rinsing and patting dry, with kitchen roll, can reduce some of the sodium.)
  • Black seeds
  • Borage
  • Carp fish
  • Chia seeds
  • Cod liver oil
  • Durum wheat
  • Flaxseeds
  • Hemp seeds
  • Kale
  • Krill oil
  • Leafy greens
  • Maqui berry
  • Melon
  • Milk
  • Millet
  • Mustard greens and seeds
  • Oats
  • Octopus
  • Oily fish
  • Pepperwort
  • Poppy seeds
  • Pumpkin seeds
  • Rapeseed
  • Raspberries
  • Rye
  • Shellfish
  • Soy beans
  • Spirulina
  • Squid
  • Sumac
  • Swede
  • Walnuts

Pectin acts as a natural chelating agent, which is a compound that has an affinity for other molecules and can bind to heavy metal or radioactive residues and remove them from the body.

Natural sources of pectin in alphabetical order

NOTE: Pectin is found in the skins of fruits and vegetablea.

Phosphorus is an important component of nucleic acids, the building blocks of the genetic code. In addition, the metabolism of lipids (fats) relies on phosphorus and it is an essential component of lipid-containing structures such as cell membranes and nervous system structures.

Phosphorus also plays a role in the structure of every cell in the body. In addition to its role in forming the mineral matrix of bone, phosphorus is an essential component of numerous other life-critical compounds including adenosine triphosphate, or ATP, the molecule that is the energy currency of the body.

Highest sources of phosphorous in milligrams per 100 grams

  • Baking powder 6869 mg
  • Whey powder 932 mg
  • Pumpkin seeds 1233 mg
  • Poppy seeds 849 mg
  • Mustard seeds 828 mg
  • Parmesan cheese 807 mg
  • Brazil nuts 725 mg
  • Raw cocoa powder 734 mg
  • Soya beans 637 mg
  • Beef liver 497 mg
  • Sardines 490 mg
  • Caviar 356 mg
  • Tempeh 266 mg
  • Sun dried tomatoes 356 mg
  • Brown rice 360 mg
  • Buckwheat 319 mg
  • Dried shiitake mushrooms 294 mg
  • Portobello mushrooms 108 mg
  • White mushrooms 105 mg
  • Water cress 60 mg

NOTE: An average-build adult requires about one gram of phosphorous daily.

Polyphenols are reducing agents and together with other dietary reducing agents, such as carotenoids, vitamins C and vitamin E, referred to as antioxidants, protect the human body’s tissues against oxidative stress and associated pathologies such as cancers, coronary heart disease and inflammation and may help to reduce symptoms of fibromyalgia if consume regularly.

Natural sources of polyphenols in alphabetical order

  • Apples
  • Berries (red, blue and black)
  • Cocoa beans (unprocessed)
  • Cinnamon
  • Coffee beans (unprocessed)
  • Grapes (red/purple and black)
  • Green tea
  • Maqui berry
  • Olives
  • Oregano
  • Pears
  • Plums
  • Raisins
  • Soy beans
  • Sultanas
  • Tea

Potassium regulates bodily fluids and prevents dehydration and is important as an alkalizing agent in keeping a proper acid-alkaline balance in the blood and tissues. It is also essential for muscle contraction and a lack of this mineral can lead to inflammation and pain.

Highest sources of potassium in milligrams per 100 grams

  • Dried basil, chervil, coriander, dill, parsley 4240 mg
  • Sun dried tomatoes 3427 mg
  • Raw cocoa 2509 mg
  • Whey powder 2289 mg
  • Paprika and chilli powder 2280 mg
  • Yeast extract 2100 mg
  • Rice bran 1485 mg
  • Black strap molasses 1464 mg
  • Dried soya beans 1364 mg
  • Spirulina 1363 mg
  • Pistachio nuts 1007 mg
  • Squash and pumpkin seeds 919 mg
  • Sunflower seeds 850 mg
  • Prunes 732 mg
  • Almonds 705 mg
  • Dates 696 mg
  • Whelks 694 mg
  • Dried figs 680 mg
  • Clams 628 mg
  • Watermelon seeds 648 mg
  • Chestnuts 592 mg
  • Cashews 565 mg
  • Avocados 485 mg
  • Walnuts 441mg
  • Guava 417 mg
  • Brussel sprouts (juiced raw) 389 mg
  • Bananas 358 mg
  • Passion fruit 348 mg
  • Kiwi fruit 316 mg
  • Apricots 259 mg
  • Coconut water 250 mg
  • Orange juice 200 mg

Protease is an enzyme that breaks down proteins in the body to form amino acids allowing them to enter the bloodstream and this includes tryptophan required to raise levels of serotonin. Lack of protease can result in proteins not being metabolised correctly leading to a lack of tryptophan and consequently serotonin. When proteins are not digested properly they can putrefy in the stomach and cause many health issues such as inflammation and infections.

Natural sources of protease enzymes in alphabetical order

Quinic acid has been shown to aid in the metabolism of tryptophan and nicotinamide by stimulating these antioxidants and increasing the levels of them. Tryptophan serves as a precursor for, and raises levels of, serotonin which can be lacking in individuals with fibromyalgia.

Natural sources of quinic acid in alphabetical order

Resveratrol: Consuming foods rich in the polyphenol compound known as resveratrol can have an anti-inflammatory effect and increase energy levels, improve the immune system and speed up metabolism. Never take supplements of this nutrient as it can have an opposite effect which does not happen when eating the whole foods that contain it.

Natural sources of resveratrol in alphabetical order

  • Blueberries
  • Bilberries
  • Grapes (red, purple and black)
  • Japanese knotweed
  • Maqui berry
  • Mulberries
  • Pomegranates
  • Raspberries
  • Red wine

NOTE: One small glass of red wine provides the daily level of resveratrol required. Anymore has adverse effects that cancel out any benefits gained from consuming one glass.

Rubidium enhances the production of many hormones and various other enzymes. The working of the pituitary gland, as well as the salivary and lachrymal glands, is encouraged with the presence of rubidium. It is also useful in the synthesis of serotonin and ensures presence of enough serotonin in the body which alleviates depression and mental imbalances and reduces pain.

One enzyme, glucoamylase, that rubidium helps to create is very essential for the proper absorption of glucose in the body. Without rubidium to help the action of the enzyme, the glucose molecules would not be able to get absorbed efficiently which can lead to diabetes.

Natural sources of rubidium in alphabetical order

NOTE: Plant foods must be grown in soils that are not depleted of rubidium therefore organically grown foods and those from the sea and volcanic areas are best sources.

Selenium is an important antioxidant that plays a role in the body’s utilisation of oxygen. Alcoholics, as well as patients with candidiasis, chronic fatigue syndrome, fibromyalgia and arthrogryposis-renal dysfunction-cholestasis (ARC), have all shown low levels of selenium.

Consuming two Brazil nuts per day can resolve this issue but it is a good idea to have a blood test to check selenium levels after one month of eating them.

Highest sources of selenium in micrograms per 100 grams

  • Brazil nuts 1917 µg
  • Oysters 154 µg
  • Lamb’s liver 116 µg
  • Tuna 108 µg
  • Whelks and octopus 89.6 µg
  • Wheat germ 79.2 µg
  • Sunflower seeds 79 µg
  • Amaranth 70.7 µg
  • Caviar (fish roe) 65.5 µg
  • Egg yolk 56 µg
  • Chia seeds 55.2 µg
  • Kippers 52.6 µg
  • Halibut 46.8 µg
  • Oat bran 45.2 µg
  • Lean beef 44.8 µg
  • Crab 44.4 µg
  • Salmon 41.4 µg
  • Rabbit (wild) 38.5 µg
  • Chicken and turkey 37.8 µg
  • Turbot 36.5 µg
  • Sesame seeds 34.4 µg
  • Kamut 30 µg
  • Couscous 27.5 µg
  • Mushrooms (Crimini) 26 µg
  • Calf’s liver 19.3 µg
  • Rabbit 15.2 µg
  • Rye (whole grain) 13.9 µg
  • Venison 10.3 µg
  • Spirulina 7.2 µg
  • Asparagus 6.1 µg
  • Spinach 5.5 µg

NOTE: One µg is one microgram. 55 mg of selenium per day is considered adequate.

Serotonin: Some have speculated that lower levels of a brain neurotransmitter called serotonin leads to lowered pain thresholds or an increased sensitivity to pain. Serotonin is associated with a calming, anxiety-reducing reaction. The lowered pain thresholds in fibromyalgia patients may be caused by the reduced effectiveness of the body’s natural endorphin painkillers and the increased presence of a chemical called substance P. Substance P is a small peptide that transmits pain signals from the sensory nerves to the central nervous system.

Foods that can enhance the brains serotonin levels

  • Bananas
  • Cocoa beans: Organic cocoa drunk before bed can help to increase serotonin levels and enhance restorative sleep.
  • The common stinging nettle. Drink two cups of tea per day made by steeping a handful of nettles in hot water for ten minutes then straining. Add freshly squeezed lemon and honey if desired.
  • St John’s wort is a herb that prevents the breakdown of serotonin in the brain.

Vitamin B6 and tryptophan are important nutrients for the production and function of serotonin, melatonin and dopamine in the brain. Vitamin B6 (pyridoxine) is necessary for the conversion of tryptophan to both vitamin B3 (niacin) and serotonin. This may help to reduce the pain of fibromyalgia.

Highest sources of vitamin B6 in milligrams per 100 grams

  • Rice bran 4.07 mg
  • Sage 2.69 mg
  • Brewer’s yeast 1.50 mg
  • Sunflower seeds 1.35 mg
  • Garlic 1.24mg
  • Pistachio nuts 1.12 mg
  • Tuna fish 1.04 mg
  • Beef or calf’s liver 1.03 mg
  • Shiitake mushrooms 0.97 mg
  • Salmon 0.94 mg
  • Turkey 0.81 mg
  • Venison 0.76 mg

Highest sources of tryptophan in milligrams per 100 grams

  • Spirulina (dried) 929 mg
  • Chia seeds 721 mg
  • Whelks 618 mg
  • Soya beans 590 mg
  • Pumpkin and squash seeds 578 mg
  • Chlorella (dried) 500 mg
  • Safflower seeds 403 mg
  • Watermelon seeds 390 mg
  • Sesame seeds 388 mg
  • Chicken 362 mg
  • Calf’s liver 361 mg
  • Lamb’s liver 355 mg
  • Quail 354 mg
  • Sunflower seeds 348 mg
  • Pheasant 339 mg
  • Cheddar cheese 328 mg
  • Flaxseeds 297 mg
  • Caviar (fish roe) 293 mg
  • Shrimp/prawns 291 mg
  • Rabbit 288 mg
  • Cashew nuts 287 mg
  • Tuna 286 mg
  • Lobster 285 mg
  • Cocoa beans 283 mg
  • Pistachio nuts 273 mg
  • Mussels 267 mg
  • Peas 266 mg
  • Mackerel 260 mg
  • Cod 257 mg
  • Black beans 256 mg
  • Crab 255 mg
  • Salmon (Atlantic farmed) 249 mg
  • Soya beans 242 mg
  • Peanuts 231 mg
  • Almonds 214 mg
  • Wheat 212 mg
  • Turkey 194 mg
  • Venison 192 mg
  • Squid 174 mg
  • Walnuts 170 mg
  • Quinoa and eggs 167 mg
  • Rye 154 mg
  • Beef (lean mince) 148 mg
  • Brazil nuts 141 mg
  • Pine nuts 107 mg
  • Black beans 105 mg
  • Oats 102 mg
  • Brown rice 101 mg
  • Spinach 100 mg
  • Cow’s milk 46 mg
  • Goat’s milk 44 mg

Silica has a powerful influence on the absorption of minerals required by the body for optimal health. It enhances the function of iron, calcium, magnesium, potassium and boron and is essential for normal bone development. Silica helps to maintain the correct calcium-magnesium balance which is essential for bone health.

Silica may benefit individuals with fibromyalgia due to its roles in collagen formation, joint health, and its natural anti-inflammatory properties, which can help fibromyalgia symptoms like widespread pain and stiffness.

Natural sources of silica in alphabetical order

Silver has been found to successfully treat many forms of chronic disease including cancer, chronic fatigue syndrome, fibromyalgia, Crohn’s disease, type II diabetes, multiple sclerosis, Parkinson’s disease, Wegener’s disease and collagen-vascular diseases such as rheumatoid arthritis and Alzheimer’s.

Colloidal silver has powerful antibacterial, antifungal and antivirus properties. It also helps to remove toxins and help with the repair of tissues and is a proven remedy for those suffering with chronic fatigue and fibromyalgia.

Hemp seeds are a source of silver and a tablespoon of ground seeds consumed per day may provide relief from fibromyalgia after a week or so of consumption. Black grape skins also contain colloidal silver.

To make digestible colloidal silver a very small specially designed generator is required plus distilled (cooled boiled) water and two six-inch strands of pure.999 fine silver wire, referred to as “silver electrodes,” or “silver rods”. Dangle the two silver rods in a glass of distilled water, hooked the little generator up to them with a pair of alligator clips that come with the generator and let it run. The electrical current from the generator flows through the silver rods and drive microscopic pieces of silver into the distilled water, suspending them there with an electrical charge. The end result is a solution of pure colloidal silver. Some generators do not work well and produce molecules of silver that are too large to be absorbed so finding the correct one is important.

Strontium: Often overlooked, strontium is a mineral that can help to reduce pain as it strengthens bones, improves mobility and has a cartilage growth effect.

Natural sources of strontium in alphabetical order

  • Cabbage
  • Goat’s milk
  • Lettuce
  • Legumes
  • Onions
  • Mineral water
  • Octopus
  • Oily fish
  • Root vegetables
  • Seaweed
  • Shellfish

NOTE: Shellfish is the highest natural source of strontium and plants from the sea will have higher levels.

Inositol, also known as vitamin B8, improves the activity of serotonin and supports the nervous system.

Natural foods highest in inositol in order of content

  1. Grapefruit
  2. Oranges
  3. Mandarin oranges
  4. Cantaloupe
  5. Kidney beans
  6. English peas
  7. Stone ground wheat
  8. Swede (kohlrabi)
  9. Green beans
  10. Lima beans
  11. Split peas
  12. Black-eyed peas
  13. Limes
  14. Blackberries
  15. Artichokes
  16. Okra
  17. Kiwi fruit
  18. Nectarines

NOTE: Avoid grapefruit if taking medications as it can interact with them and alter their effect.

Vitamin D: The reason why many people suffer more pain during the colder months of the year is not only due to poor circulation, as the blood thickens when it is cold, but also the skin cannot absorb vitamin D from the sun’s rays from October to April in the northern hemisphere. The body only stores enough vitamin D to last 60 days and therefore unless replenished by consuming vitamin D rich foods, deficiency will occur in winter.

Vitamin D is essential for many bodily processes and helps the immune system and keeps the bones healthy. Consuming one krill oil capsule (1000 mg) per day is necessary to keep vitamin D levels adequate. Krill oil also has healthy omega-3 fatty acids and the powerful antioxidant astaxanthin for additional anti-fibromyalgia properties. 

Copper, together with zinc improves the absorption of vitamin D, the vitamin which aids in the absorption of calcium and assists the immune system

Highest sources of vitamin D per serving listed

  • Krill oil – 1 teaspoon: 1000 IU
  • Eel – 85 g or 3 oz: 792 IU
  • Maitake mushrooms – 70 g: 786 IU
  • Rainbow trout – 85 g or 3 oz: 540 IU
  • Cod liver oil – 1 teaspoon: 440 IU
  • Mackerel – 85 g or 3 oz: 400 IU
  • Salmon – 85 g or 3 oz: 400 IU
  • Halibut – 85 g or 3 oz: 196 IU
  • Tuna – 85 g or 3 oz: 228 IU
  • Sardines – 85 g or 3 oz: 164 IU
  • Chanterelle mushrooms – 85 g or 3 oz: 155 IU
  • Raw milk – 1 glass or 8 oz: 98 IU
  • Egg yolk – 1 large: 41 IU
  • Caviar – 28g or 1 oz: 33 IU
  • Hemp seeds – 100 g or 3.5 oz: 22 IU
  • Portabella mushrooms – 85 g or 3 oz: 6 IU

NOTE: One IU is the biological equivalent of 0.3 μg or 0.3 micrograms.

NOTE: The recommended daily allowance is 600 IU for ages 19 to 70 and 800 IU for ages 71 and over but this may be far below what should be taken and is dependent upon the amount of sunshine an individual’s skin is exposed to on a regular basis. Farmed salmon is often deficient in vitamin D.

Vitamin E is a powerful antioxidant essential for healthy skin and tissues and must be consumed in equal levels with vitamin C. Often people take extra vitamin C to ward off or treat colds and flu but this is detrimental to the mineral levels in the body as vitamin C increases iron uptake, which Vitamin E inhibits and vitamin C lowers manganese and zinc levels, while vitamin E helps increase manganese and zinc absorption.

Supplements of any minerals and vitamins should never be taken for this reason. Always consume vitamin C rich foods with vitamin E rich foods. One way is to do this is to consume some nuts or seeds every time fruit is consumed.

Highest sources of vitamin E in milligrams per 100 grams

  • Wheat germ 149.4 mg
  • Hemp seeds 55 mg
  • Hazelnut oil 47 mg
  • Almond oil 39 mg
  • Sunflower seeds 38.3 mg
  • Chilli powder 38.1 mg
  • Paprika 38 mg
  • Rice bran oil 32 mg
  • Grape seed oil 29 mg
  • Almonds 26.2 mg
  • Oregano 18.3 mg
  • Hazelnuts 17 mg
  • Flaxseed oil 17 mg
  • Peanut oil 16 mg
  • Hazelnuts 15.3 mg
  • Corn oil 15 mg
  • Olive oil 14 mg
  • Soya bean oil 12 mg
  • Pine nuts 9.3 mg
  • Cloves (ground) 9 mg
  • Peanuts 8 mg
  • Celery flakes (dried) 6 mg
  • Spirulina 5 mg
  • Dried apricots 4.3 mg
  • Bell peppers (red), eel, olives and salmon 4 mg
  • Jalapeno peppers 3.6 mg
  • Anchovies 3.3 mg
  • Broccoli, chicken, chilli peppers (sun-dried), cod, crayfish, dandelion greens, egg yolk, pecan nuts, spinach, tomatoes (tinned or pureed) turkey and turnip greens 3 mg

Zinc is an antioxidant and can help modulate pain signals and reduce inflammation. Often people with fibromyalgia have shown low levels of this important mineral. It works best when consumed with foods rich in the B vitamins, such as nuts and seeds, and magnesium. (See above).

The body does not store excess zinc but excretes it through urine and faeces. Because of this a regular supply is required through the diet.

Iron can interfere with zinc absorption and therefore, if iron supplements are absolutely necessary, they should be taken alone between meals.

Why zinc supplements should be avoided

Zinc supplements can upset the balance of other minerals in the body, for instance, excessive absorption of zinc can suppress copper and iron absorption. The adverse effects of this will not show immediately but eventually will lead to copper and iron deficiency symptoms.

Highest sources of zinc in milligrams per 100 grams

  • Oysters 78.6 mg
  • Chlorella 71 mg
  • Sunflower seeds 50 mg
  • Wheat germ 16.7 mg
  • Beef 12.3 mg
  • Calf’s liver 11.9 mg
  • Hemp seeds 11.5 mg
  • Pumpkin and squash seeds 10.3 mg
  • Sesame and watermelon seeds 10.2 mg
  • Bamboo shoots, endives and gourds 9 mg
  • Chervil (herb) 8.8 mg
  • Lamb 8.7 mg
  • Venison 8.6 mg
  • Alfalfa (sprouted), amaranth leaves, Crimini mushrooms, Irish moss and tea 8 mg
  • Crab 7.6 mg
  • Lobster 7.3 mg
  • Agave, basil, broccoli, buffalo, elk, emu, oats, ostrich, spinach and turkey 7 mg
  • Cocoa powder 6.8 mg
  • Cashew nuts 5.8 mg
  • Asparagus, chicken livers, laver seaweed, mushrooms, parsley and rice bran 5.7 mg
  • Cashew nuts 5.6 mg
  • Pork 5.1 mg
  • Jute (herb), lemon grass, mung beans, Portobello mushrooms, radishes and shiitake mushrooms 5 mg
  • Agar seaweed, butterbur, cauliflower, chicory, Chinese cabbage, chives, coriander, green beans, lentils, lettuce, okra, rocket, spring onions, summer squash, Swiss chard, tomatoes and wasabi (yellow) 3.4 mg
  • Peanuts 3.3 mg
  • Cheddar cheese 3.1 mg
  • Mozzarella cheese 2.9 mg
  • Anchovies and rabbit 2.4 mg
  • Cabbage, cucumber, jalapeno peppers, , kidney beans, navy beans, spirulina and turnip greens 2 mg
  • Mussels 1.6 mg
  • Arrowroot, artichokes (globe), beetroot, bell peppers, black eyed peas, borage, broad beans, Brussel sprouts, butter beans, cabbage, carrots, celery, chilli peppers, courgettes, dandelion greens, garlic, horseradish, kale, kelp, mustard greens, peas, pinto beans, potatoes, pumpkin, turnips, Swede, sweet potato, tomatoes (red), wakame (seaweed), watercress and winged beans 1.2 mg

Reducing toxins in the home

To help reduce allergic reactions and pain and inflammation, it is important that the household cleaners and soaps or cosmetics that are used on the skin are made from natural ingredients.

Always use natural fluoride-free toothpastes. Bicarbonate of soda can be mixed with coconut oil to make a toothpaste. Aloe vera, fennel and tea tree oil are also good choices for cleaning the teeth.

To find out how to make natural cleansers for the home and body see>> Hygiene toxins and health

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