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Best Food For Knee Pain Relief

Various issues can cause knee pain. These include osteoarthritis, arthritis, muscle tears, injuries, and more. While medications can help reduce symptoms, it is not the only recovery mode. Exercise, physiotherapy, and even your diet could play an important role. 

How can food relieve your knee pain?

Certain food groups have anti-inflammatory properties and are rich in fibers that help reduce knee pain. The proteins, vitamins, and minerals provided by these foods target connective tissues, block enzymes that cause swelling, and strengthen your bones. 

10 Best Foods to Have if Your Knee Is Paining

Fatty Fish

Salmon, mackerel, sardines, trout, and other fatty fish are high in Omega-3 fatty acids. This substance is known for its anti-inflammatory properties that help reduce joint pain, stiffness, and symptoms of arthritis. Consuming fish can also increase the level of vitamin D in the body, which is lacking for those with arthritis. Experts suggest having at least two servings of fatty fish every week. 

Olive Oil

Another source of Omega-3-fatty acids is olive oil (extra virgin olive oil). This healthy fat reduces inflammation by 38.5%. Research suggests those who regularly consume olive oil have a lower risk of developing arthritis. Olive oil can be incorporated as a substitute for unhealthy fats in salad dressings and other dishes. 

Nuts and Seeds

For vegetarians or vegans, nuts and seeds can be a good source of Omega-3 fatty acids. Incorporating a portion of almonds, walnuts, chia seeds, flax seeds, pine nuts, and more provides the anti-inflammatory effect needed to reduce pain and strengthen joints. An ounce or two can be added to various dishes, including salads, rice bowls, stir-fry, etc. 


Strawberries, blueberries, blackberries, and more are rich in antioxidants, vitamins, and minerals. Berries consist of quercetin and rutin (plant compounds) that block inflammation and reduce pain. Adding a cup of your favorite berries to a smoothie or dessert can make it tastier and increase its nutritional value. 

Leafy Greens

Brassica vegetables or leafy greens (cabbage, arugula, spinach, and more) are full of fiber, vitamins, and minerals that block enzymes causing inflammation. Experts suggest including sufficient greens for those who have arthritis. Indian food for knee pain incorporates these greens into various curries and chutneys. 

Ginger & Garlic

Besides enhancing flavor in various dishes, ginger and garlic have other benefits, including- reducing inflammation and improving the immune system. In addition to being part of most foods for knee pain relief, they also improve heart health and lower the risk of dementia. 

Bone Broth

This gelatin-like substance is rich in amino acids, glucosamine, chondroitin, and calcium. Since the broth contains collagen-like substances, it stimulates cartilage growth and increases bone strength/density. The bone broth can be consumed and used as a base in various sauces. 


This spice is known to have several medicinal properties. For instance, a research study prescribed turmeric-based drugs that helped reduce pain and other symptoms of osteoarthritis significantly. Many Indians start their mornings with a glass of warm turmeric milk or turmeric water. Further, Indian food is an excellent source of turmeric as it is a base ingredient for most dishes.

Broccoli and Other Cruciferous Vegetables

Studies show that broccoli and other cruciferous vegetables (cauliflower and Brussels sprouts) prevent the development of a specific group of cells that cause pain and damage to the joints and knees. It also contains sulforaphane which reduces the risk of arthritis, making it food that’s good for knee pain. An easy way to incorporate such vegetables into your diet is by steaming and seasoning them. 

Green Tea

Depending on NSAIDs (Non-steroidal Anti-inflammatory drugs), individuals with such conditions can have adverse side effects. A cup of green tea is a practical addition to managing symptoms of the illness and the side effects of the medications. It contains polyphenolic compounds that show anti-inflammatory properties and strengthen the immune system.  

To Sum it All Up

A healthy diet can go a long way in treating various conditions. Making small changes by including these food groups in your diet can reduce medication dependence. Along with these food groups, physiotherapy can help increase physical fitness and build coping strategies that improve quality of life. 

Our experts are here to provide you with the tools that make a recovery as smooth as possible. 

Frequently Asked Questions

What is the fastest way to cure knee pain?

The fastest way to cure knee pain is by following the RICE method- rest, ice, compress, and elevate. Additionally, including the food groups mentioned above in your diet and regular physiotherapy can help reduce and prevent such conditions. 

What fruit is good for knee pain?

Berries are rich in antioxidants, vitamins, and minerals. Since they have anti-inflammatory properties, they are the ideal fruit to reduce inflammation and knee pain.

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