Email to Your Friends

6 Foods That Relieve Knee Pain

Knee pain can not only hinder our day-to-day activities, but can also lead to several other complications, such as osteoarthritis. Get relief from the pain by altering your diet to include food that is rich in vitamins and antioxidants. Spinach, ginger, non-fat milk, fish and leafy vegetables are certain foods that you must eat to lessen knee pain.

If you’ve been suffering from chronic knee pain, you need to pay more attention to your diet.

Knee pain could be caused due to various factors, including arthritis, bursitis, baker’s cyst, and dislocation. The intensity of knee pain could range from a minor discomfort to total immobility. While medication and knee exercises help relieve the pain, tweaking your diet is one of the easiest ways to lessen it.

Foods That Lessen Knee Pain

1. Fish

Omega-3 fatty acid in fish reduces knee pain.

Fish and fish oil are known to relieve knee pain and stiffness caused due to rheumatoid arthritis, thanks to their vitamin D content. Fish contains omega-3 fatty acids, which eases joint pain by blocking the chemicals that cause inflammation in osteoarthritis. A chemical-free food, fish does not cause any side-effects, unlike modern forms of medication. Sources of omega-3 fatty acids are salmon, tuna, sardines, herring, cod, and mackerel.1

2. Oranges

Oranges contain vitamin C that prevents knee injuries and pain.

Oranges are a rich source of Vitamin C, which is a nutrient essential for the functioning of the body. Reports state that individuals who consume low levels of Vitamin C are prone to develop osteoarthritis. A study performed by the Arthritis Research And Therapy examined 293 healthy middle-aged adults. 10 years later, the knee MRIs of individuals who consumed less citrus fruits had bones that hinted at osteoarthritis.2

3. Leafy Vegetables

Spinach provides relief from knee pain.

Adding spinach to your diet will help lessen knee pain due to osteoarthritis. Spinach contains lutein and zeaxanthin, which are antioxidants known to prevent joint pain and arthritis. Apart from spinach, leafy vegetables, such as broccoli, kale, turnip, mustard greens and collards also provide relief from knee pain.

4. Almonds

Vitamin E in almonds protects the knee joints.

Vitamin E, which has strong antioxidant properties, is an important nutrient found in almonds. Vitamin E offers protection to the knee joints, and strengthens the bones. A study performed on osteoarthritis patients who had undergone knee surgery showed that their bones contained low levels of Vitamin E, indicating that they did not receive the vitamin’s protective benefits. However, ensure that you are not allergic to nuts before consuming almonds on a regular basis.3

5. Ginger

Ginger soothes inflammation due to knee pain.

Ginger is known to relieve not only digestion-related ailments, but also knee pain. Food containing ginger is known to decrease inflammation, and ease moderate to extreme pain, especially while standing and walking.

6. Non-Fat Milk

Drink non-fat milk to reduce knee pain.

To lessen knee pain, it is important to regularly consume fluids. Non-fat milk is rich in calcium, which not only strengthens bones, but also rebuilds torn and frayed cartilage, thus providing relief from knee pain.4

What Not To Eat

What not to eat

While changing your diet to include these 6 foods, it is important that you steer clear of food that could worsen the pain. Note that individuals suffering from knee pain must avoid refined carbohydrates, as they can heighten pain. Removing pasta, baked goods, and white bread from your diet is a good idea.

Regularly consume the above-mentioned foods to overcome knee pain. After all, you are what you eat!

References   [ + ]

1. Bergink, Arjan P., André G. Uitterlinden, Johannes PTM Van Leeuwen, Cok J. Buurman, Albert Hofman, Jan AN Verhaar, and Huibert AP Pols. “Vitamin D status, bone mineral density, and the development of radiographic osteoarthritis of the knee: The Rotterdam Study.” JCR: Journal of Clinical Rheumatology 15, no. 5, 2009.
2. Wang, Yuanyuan, Allison M. Hodge, Anita E. Wluka, Dallas R. English, Graham G. Giles, Richard O’Sullivan, Andrew Forbes, and Flavia M. Cicuttini. “Effect of antioxidants on knee cartilage and bone in healthy, middle-aged subjects: a cross-sectional study.” Arthritis research & therapy 9, no. 4 (2007): R66.
3. Sutipornpalangkul, Werasak, Noppawan P. Morales, Keerati Charoencholvanich, and Thossart Harnroongroj. “Lipid peroxidation, glutathione, vitamin E, and antioxidant enzymes in synovial fluid from patients with osteoarthritis.” International journal of rheumatic diseases 12, no. 4, 2009.
4. Hughes, James. Banishing Knee Pain Once and for All. SGC Health, 2006,

Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.

Change Ad Consent