Foods to fight Knee Pain
By Janis Graham
Add these foods to your diet to reduce inflammation in your knees without drugs.
Millions of people have stiff, painful knees thanks to
osteoarthritis. Remedies range from keeping active and dropping excess
weight to steroid injections and even surgery. But research shows that
you can take a tastier route to improvement:
People with knee pain reported less discomfort and used fewer pain
meds after eating soy protein every day for three months, according to
Oklahoma State University research. Soy is rich in isoflavones, plant
hormones with anti-inflammatory properties. Study participants consumed a
powdered soy drink mix that contained 40 grams of protein, but, says
study author Bahram H. Arjmandi, PhD, you can get the same benefit from
sources like flavored soy milk, edamame (baby soybeans), and soy
In a study of 293 Australian adults, eating plenty of fruit reduced
the risk of developing bone marrow lesions—a marker for worsening knee
osteoarthritis and pain. The knee-friendliest fruits appear to be
vitamin C–packed ones, like kiwi, orange, mango, grapefruit, and papaya.
The researchers suspect it’s the vitamin C in fruit that protects the
knee joint and supporting structures.
Many studies have found that fish and fish oil ease the joint pain
and stiffness of rheumatoid arthritis. Now a study shows that the
omega-3 fatty acids found in fish may block not only the chemicals that
cause inflammation in osteoarthritis but also the proteins known to wear
down knee cartilage. Eat two servings of oily fish (such as mackerel or
salmon) weekly or take one gram of omega-3s in capsule form every day,
says nutrition researcher Artemis P. Simopoulos, MD.