What are the best foods for Knee Osteoarthritis?


Knee Osteoarthritis is a common problem faced by most old age people. Due to wear and tear of your knee, your cartilage completely gets damaged. What to do in this case? Don’t worry! There are various methods to prevent Knee Osteoarthritis. We are here to help you with the best foods to eat that you should eat to avoid Knee Osteoarthritis. These foods will help you experience less pain, keep your knee stronger and recover faster if you had knee replacement surgery. Let’s discuss what food to eat for Knee osteoarthritis. 

What is knee osteoarthritis?

If you also feel pain in your knees, you must not ignore it as you may suffer from osteoarthritis. Osteoarthritis is a degenerative joint disease that often affects millions of people worldwide. It occurs when the protective cartilage that cushions the knee joint wears down and changes the structure of the joint, causing joint pain and stiffness. Although osteoarthritis can damage any joint, the disease usually affects your knees, hips, hands, feet and spine.

Food to Eat for Knee Osteoarthritis

Eating a balanced and nutrient-rich diet is essential for maintaining strong and healthy knees. Some foods that are particularly beneficial for the knee, include:

Eat More Fruits and Vegetables

Eating more fruits and vegetables such as apples, guava, papaya, pineapple, broccoli, Brussels sprouts, and spinach, can have several benefits for knee osteoarthritis. These foods are rich in vitamins, minerals, and antioxidants, which can help you reduce swelling and improve joint health.

Omega – 3 fatty acids

Omega-3 fatty acids have been shown to have potential benefits for people with knee osteoarthritis. Research suggests that omega-3s can reduce inflammation and pain, improve joint mobility and slow down the progression of the disease. but, more study is needed to confirm these benefits. 

Sources of Omega-3 fatty acids:

  • Herring
  • salmon
  • sardines
  • mackerel
  • ground flaxseed and flaxseed oil
  • omega-3-fortified eggs
  • walnuts
  • cereals

Tips for getting the essential Omega-3 fatty acids:

  • Use of omega-3 oils, such as olive oil, for salad dressing and cooking.
  • Add eating oily fish twice a week to your routine
  • Bit down on red meats and other animal proteins

Utilization of Olive Oil Instead of other Fats

One study suggests that olive oil contains a compound that has anti-inflammatory effects similar to ibuprofen, called oleocanthal. The highest concentration in most flavored olive oils occurs.

Include olive oil in your daily diet without extra calories, and use olive oil instead of other fats like butter. It is beneficial in reducing the inflammation and swelling caused due to Osteoarthritis. 


There are many spices whose nutrients have been shown to have anti-inflammatory effects, with ginger and turmeric being among the most effective. One research suggested that 30 people who took 1 gram of powdered ginger daily for 8 weeks experienced less pain and less swelling in their knees, and also saw an improvement in their lifestyle.

Tips for adding spices (ginger):

  • Ginger tea: Simply boil sliced ginger in water for a few minutes, strain, and add honey to taste.
  • Ginger spice in cooking: curries, and marinades, or grated ginger to baked goods, smoothies, and salads.
  • Ginger supplements: Ginger supplements are available in capsules, tablets, and extracts. Suggest to a doctor before taking any supplements.
  • Pickled ginger: Add a small amount of pickled ginger to rice dishes, sushi, and salads for a burst of flavor.
  • Ginger candy or gum: Ginger candy or gum can be a good option for those who don’t like the taste of fresh ginger.

Consult a Healthcare Professional

Consult a Healthcare Professional if you feel extreme pain in your knees. You should also consult an orthopedic doctor before eating or avoiding any food material. If your knee pain is not going away with lifestyle modifications consider contacting a knee replacement surgeon that can help you with your problem. One of the best knee replacement surgeons is Dr. D K Das who is a well-renowned orthopedic surgeon who diagnoses and treats thousands of several patients’ knees and joints. Note: this is our website link we want a do-follow link on this anchor text

Food to Avoid for Knee Osteoarthritis

There are various foods that must be avoided for people suffering from Knee Osteoarthritis. Some foods that one must avoid for the knee include:

Avoid High Cooking Temperatures

Meats that are cooked at high temperatures can cause a lot of problems in your body, you can pain and swelling in your knees, this type of food is called advanced glycation end products (AGEs), and continuously by consuming them, you can face many serious diseases like arthritis, heart disease and diabetes. If you reduce the intake of meat, grilled and fried food cooked at high temperatures, then your AGE level will reduce to a great extent.

Cut Extra Calories

Your knees will feel far improved on the off chance that you keep your waistline trim. When you do exercise in your daily routine and drop extra pounds, so you put less strain on your knees, which is an excellent way to lower the calorie count in your body. Take little portions of sugary foods and drinks, and eat healthy and plant-based foods.

Alcohol and Tobacco 

Your knees will degrade gradually if you continue consuming a lot of amount of alcohol and tobacco. Alcohol increases the chances of inflammation in your knees and smoking leads to weak and fragile bones. Smoking has certain materials and compounds which inhibit the absorption of tobacco. 

These are some foods that you need to avoid and replace with good foods to prevent knee osteoarthritis. Always remember to consult your orthopedic doctor, if you show common symptoms of Osteoarthritis and you are unable to perform your daily life activities.

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