11 Foods To Help Fight Knee and Joint Pains

Do you experience chronic joint and knee pain? Do you feel like your joints are stiff whenever you wake up from sleep and can’t seem to understand why this is happening?

Certain inflammatory diseases can cause this, such as arthritis, bursitis, tendonitis, and physical injuries. This condition is common among the old though young people can have it.

Medications can help with knee and joint pain, but you can’t underestimate what the right quality diet can do for your joint.

In this article, we will be looking at ten foods to help fight knee and joint pain.

1. Fish

Especially one that was sustainably harvested is a great alternative for improving joint health. They contain viosterol and calcium, which important for strong bones.

They are also rich in polyunsaturated fatty acids like omega-3 to help reduce inflammation. Omega-3 is not very common in meals, so it is you must supplement. You can also get omega-3 from dairy products or animal oil supplements.

2. Cruciferous Vegetables

This class of vegetables includes Broccoli, Bruxelles, and cauliflower. They are rich in antioxidants, vitamins, and fiber to help with inflammation.

They are rich in sulforaphane, an inhibitor of an enzyme implicated in inflammation and joint pain.

It would help to consume about a half cup of these vegetables daily to feel the health benefits. You might want to reduce the amount you eat if you have a bloated stomach, as these veggies are implicated in causing gas in the stomach.

3. Red Pepper

Studies carried out on red pepper have not seen any anti-inflammatory properties. However, they can improve the ligaments’ health, gristle, and tendons aid in the joints’ movement.

Red pepper is rich in plenty of water-soluble vitamins like Vitamin C, B2, B3, B12, etc. This water-soluble vitamin helps with the production of albuminoid. The Albuminoid is responsible for holding the bones and muscles. It also provides structure to the joint.

Other sources of water-soluble vitamins include oranges, tomatoes, and grapefruit.

4. Ginger Extract

Researchers have shown that ginger is effective in treating arthritis pain when used in combination without conventional medicines.

Ginger has also been shown to improve muscle strength and stimulate synovial fluid production, which is important for greasing the joint.

You can eat ginger in the raw form if you can,  but it’s also available in many forms such as tea, food spice, or supplement.

5. Whole Grains

Whole grains have good anti-inflammatory properties. Unlike white flour with only the grain’s reproductive parts, whole grain has all three parts: the bran, the germ, and the reproductive part.

The germ and the bran are responsible for the health and nutrition benefits of whole grain. Examples of whole grain include barley, rice, oat, and quinoa. 

6. Walnuts

Nuts rich in essential nutrients such as antioxidants and omega-3, which can soothe joint pain. Walnuts contain more of this nutrient than most nuts that are beaten. They may be able to help the body fight cancer.

Those who are overweight should eat walnut with caution because it is rich in calories. Although walnuts easily make you feel full and your food craving; hence they can be good for those who want to lose weight, which is good for joints.

7. Avocado 

Avocados are rich in polyunsaturated fatty acids though not as much as those from our list but still substantial. Why avocados are great is the monounsaturated fats it contains, which have been observed to minimize the body’s protein activities that cause inflammation.

It will be a good idea for you to add avocados to your meals as it can reduce their capacity to cause inflammation.

8. Flaxseed

Flaxseed is a rich source of omega-3 fatty acid, and just two spoons of this seed you enough omega-3 for a week. Flaxseed contains more than enough omega-3 fatty acid you will need in a week.

Research carried out on flaxseed has shown that it can greatly decrease the causative agents of inflammation in the joints. This is a good source for vegetarians to get their omega-3 levels up.

9. Kale

Kale is a biennial plant related to cabbage and has a fast growth rate of two months. The leaves of the kale plant are dark and foliage. They are rich in vitamin C to support the scleroprotein and also calcium.

Kale is also rich in flavonoids, known to combat inflammation. You should be careful when eating this plant as it can affect thyroid performance.

10. Cherries

Often, colorful foods are rich in antioxidants, which is true of cherry that is colored with a red hue from natural plants known as anthocyanins, which have some anti-inflammatory properties.

When combined with orthodox medicine, it can work well to reduce the inflammation associated with arthritis. Other fruits rich in antioxidants include pomegranates, blackberries, and blueberries.

11. Green Tea

Green tea is one of the most consumed beverages globally, and its impact on the health of the consumer. A research carried out in 2008 have shown that green tea can change the immune response in a patient with arthritis.

Green tea contains polyphenolic compounds from green tea with some anti-inflammatory properties and is seen as effective as a complementary therapy to help fight knee and joint pain.


You also should avoid certain foods, such as refined sugar and grains, such as rice, pasta, and bread. These foods reduce the effectiveness of anti-inflammatory agents.

You should try to limit the amount of sugar you take every day to six teaspoons for women and nine teaspoons for women. Natural sources of sugar such as honey should be taken instead of an artificial source.

You can choose any of the natural remedies to help fight knee and joint pain readily available to you. Also, check if you are allergic to the nutrients these foods contain.

Written by Ella

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