Knee pain can be devastating to have to contend with on a daily basis. Knee pain that swells and/or creates stiffness makes it tough to walk and even sit still. The knee sadly is one of the common places where people experience pain and discomfort relating to arthritis.

It doesn’t matter what age, gender, or ethnicity one is, knee pain affects millions of people all over the country on a daily basis. Other than visiting a physiotherapist for chiropractic treatments, we can also adjust our diet for quicker recovery. Here are the best types of food for knee pain that may be able to help ease the discomfort:

1. Fish

Omega-3 filled fishes – think salmon, mackerel, sardines, and trout – have anti-inflammatory effects. The whole idea behind using food to ease knee pain is that it lowers inflammation. Lean meats like fatty fish eaten 4 times a week has been shown to decrease joint pain intensity and morning stiffness.

If you cannot afford fatty fish this often, and many people cannot, omega-3 supplements work just as well at reducing arthritis related knee pain.

2. Spinach

Spinach and other leafy greens are filled with anti-pain nutrients, anti-inflammatory components known to decrease arthritis pain in the knee. A higher intake of fruits and vegetables is in general linked to lower inflammation, making them one of the best types of food for knee pain.

Spinach has some very important plant compounds including the antioxidant kaempferol which decreases inflammatory agents associated with rheumatoid arthritis knee pain and in some studies has been shown to prevent progression of osteoarthritis.

3. Walnuts

Walnuts are filled with elements that can help bring down inflammation, are high in omega-3s, and are associated with lower levels of pain. Although a lot of the research on walnuts’ relationship to knee pain is based on its high omega-3 content, it is suspected there could be additional components helping to lower pain intensity here. All nuts should be welcome to a lifestyle focusing on lesser pain, with walnuts being a strong choice.

4. Grapes

Grapes are a fabulous food for knee pain, with antioxidant components and overall are a very nutrient-dense food. As much as 1.5 cups of grapes can decrease inflammatory markers and resveratrol which exists in the skin of grapes is known to prevent the thickening of joints. Proanthocyanidin, another plant compound, is also known to be an anti-knee pain ingredient shown to have a positive effect on reducing inflammation related to arthritis.

5. Ginger

Ginger is a wonderful food for knee pain, used in teas, sweets, and as a herbal supplement. Ginger’s shown to reduce pain in as many as 65% of people according to a 2001 study. Ginger compounds block the production of certain substances associated with the promotion of inflammation in the body. Ginger should be consumed ideally fresh, powdered, or dried, or in supplementation for the full benefit.

6. Olive oil

Olive oil has some very interesting benefits, long past its effects as an anti-inflammatory. Studied on mice, six weeks of regular intake of olive oil stopped the development of arthritis altogether, reduced joint swelling, slowed down cartilage destruction, and all the while decreasing inflammation.

Olive oil consumption is associated with a lower risk of arthritis. Although more study’s certainly needed, there’s enough in what we know to suggest olive oil is a strong anti-inflammatory and anti-knee pain.

7. Garlic

Garlic has a lot of health benefits, cancer-fighting properties, and has been shown to have compounds which lower the risk of heart disease and dementia. Garlic’s anti-inflammation properties are also worth noting. A recent study analyzing garlic’s effects on osteoarthritis found the food to reduce some of the inflammatory markers of arthritis and to reduce the risk of osteoarthritis pain. For those in the early stages, this may be something to add more of to your diet.

8. Berries

The best food for knee pain revolves around berries – strawberries, blueberries, raspberries, blackberries, or otherwise. They’re filled with antioxidants, vitamins, and minerals that will do your body good in decreasing inflammation and keeping it healthy. Knee pain can lessen not only through tackling inflammation but also via strengthening our body’s internal systems.

The healthier we are, the less likely it is that the pain will be as debilitating as it can be in some patients. Components like quercetin and rutin, both contained in berries, can help fight off arthritis pain in the knee as well as across the body.

9. Tart cherry juice

Tart cherry juice is potent, full of nutrients, and is thought to an excellent anti-arthritis drink. Had regularly, tart cherry juice has been shown in scientific study to ‘significantly decrease symptoms of osteoarthritis and reduced inflammation’. Ideally, unsweetened tart cherry juice is an option ensuring you aren’t consuming any excess sugars. In terms of knee pain, this is a beverage you always will want to keep on-hand.

10. Broccoli

Broccoli is a super-food, as trying as it can be to eat for some. Cruciferous veggies like broccoli bring down inflammatory markers, have components that reduce arthritis symptoms, and has sulforaphane which is a compound that is known to block the formation of certain cells involved in the development of rheumatoid arthritis.

Even if it’s not your favourite food, do your best to involve broccoli in some way in your diet to help provide you with high-value compounds you might be missing.