Knee Pain? Ordering This Takeout Food Could Help

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Looking for a natural way to relieve knee pain? You may want to tweak your diet. A growing body of research suggests that small dietary changes can add up to big benefits for knee health.

“A number of foods have powerful anti-inflammatory and pain-relieving properties that may be as effective as some prescription medicines for arthritis and other types of knee pain,” says foods expert. Read on to learn how mealtime may be affecting the health of your knees.

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Diet and Knee Pain: Go Fish

The omega-3 fatty acids found in fish are natural anti-inflammatories. Calming joint inflammation can often help ease knee soreness. In randomized clinical studies, omega-3 fatty acids were found to ease pain and reduce the duration of morning stiffness in people with rheumatoid arthritis. The best sources of omega-3s are salmon, tuna, sardines, herring, cod, and mackerel, as well as fish oil supplements. Another benefit of adding fish to your diet: “Fish is safer than anti-inflammatory medication, which may have side effects,” says expert.

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Diet and Knee Pain: Drink Orange Juice

Orange juice is a top-notch source of vitamin C, a nutrient that may guard against knee osteoarthritis. “Drinking a glass of orange juice provides about 25 percent more vitamin C than eating an orange,” says expert. Other good sources of vitamin C to prevent knee pain are green peppers, grapefruit, and strawberries.

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Diet and Knee Pain: Eat Spinach and Onions

Follow Popeye’s lead and add spinach to your regime. Don’t forget to add some onions to your spinach salad as well. Adding onions to salads, sandwiches, stews, and casseroles may help put the brakes on knee pain. Onions are a rich source of quercetin, a flavonoid with strong anti-inflammatory properties, says Reardon. In studies of arthritic mice, quercetin resulted in significant decreases in arthritis symptoms. Apples, red grapes, and tea are also good sources of quercetin.

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Diet and Knee Pain: Use Ginger Generously

The herb ginger traditionally has been used to relieve upset stomach, but researchers recently discovered that it also reduces knee pain by decreasing inflammation. Ginger extract significantly reduced knee pain during standing and walking. Cooking with this spice can increase the flavor of meals while decreasing knee pain.

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Diet and Knee Pain: Avoid Refined Carbohydrates

Steering clear of white bread, pasta, and baked goods — taking these foods out of your diet can have an added bonus of helping you drop excess pounds.

Because changing your diet is a relatively easy step, it makes sense to try some — or all — of the foods listed above. You may find some relief from knee pain and get some added health benefits to boot.

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