Foods which can ward off knee and joint pain


            If you have prolonged knee and joint pain you will experience the pain all day. You might have arthritis, tendonitis, bursitis which all cause inflammation and pain and can hurt your joints. Prolonged stillness can cause more discomfort.

            The joints are designed to move in nature and when we keep it idle then there rises the issue. Moving the joints is good for healing. Do not lift heavy weight or do the same movement of joints repeatedly which can cause injury. However, you won’t feel like moving in the first place when you endure such pain.

            Medication from doctors would help but you can also support and ease the pain with your diet. Try these foods to relieve joint and knee pain naturally. These have been proven to be beneficial in minimizing pain and help in movement.



            The more colourful the fruit the more antioxidants it contains so is cherry. The red colour of the cherries is from the antioxidant anthocyanins. Consuming cherry is found to help reduce inflammation. You can eat either the cherry as whole or drink tart cherry juice.

            Cherries also reduce the flare-ups of gout which is a kind of arthritis which forms hard crystals in the joints.


Red Pepper:

            Red peppers not only support in reducing the inflammation but also support the cartilage, ligaments and tendons up to some extent to keep them aligned.

            Red peppers have a high amount of Vitamin C which helps in the production of collagen. Collagen holds the bone and muscle together and gives structure to the bones. Other foods rich in Vitamin C are tomato, pineapple, grapefruit, oranges and many more.



            Healthy fish is great for joint pain. It has calcium and Vitamin D which strengthen the bones. It also contains a high amount of omega-3-fatty acids which helps in reducing inflammation. If you are a vegetarian or don't like fish then you can try low-fat dairy products with calcium and Vitamin D. You can also add fish oil supplement to your vitamin regimen.


Whole Grains:

            Whole grains also help in reducing inflammation. On the other hand, refined grains do vice versa. Whole grain contains all three parts of the grain: the endosperm, the germ and the bran. White flour contains only endosperm but the bran and germ are the ones that contain most of the nutrition.

            You can limit the usage of white bread. Whole grains include oatmeal, barley, brown rice and quinoa. Both before and after inflammation whole grains help in reducing inflammation.



            Now I wonder what does turmeric don’t do! It has a yellow-orangish colour with a distinctive flavour. Studies show that a high amount of curcumin in turmeric is proven to fight against ibuprofen to ease the pain. It has been used for centuries by the Asians especially Indians for its anti-inflammatory properties.

            Study at Arizona in 2006, established that consumption of turmeric can prevent the development of osteoporosis and RA (rheumatoid arthritis). If you cant find turmeric in your area you can use curry powder.



            Ginger is a common spice in Asia. It is commonly used in Asian cuisine. It has rich amounts of antioxidants with a sweet and spicy taste. These properties are because of the substance called gingerol which aids in reducing muscular pain and inflammation.

            Gingerol helps in reducing cholesterol, treat indigestion, reduce the risk of cancer, prevent the development of Alzheimer’s and improve cognitive functions. You can add ginger either dried, grated or in grounded form.



            Nuts have rich amounts of antioxidants and omega-3 fatty acids which helps in joint pain. Walnuts have these nutrients more than any other commonly used nuts. Walnuts are also said to protect against type 2 diabetes and cancer.

            Walnuts are high in calories so don’t take more of it. Few studies show that walnuts can reduce weight because they make you full for a longer time. Losing weight helps in reducing the stress on the joints.



            Kale is a dark green leafy vegetable which is great for joints. It has Vitamin C which assists n collagen regulation and also has a good amount of calcium. Isn’t it amazing that it has 45 different types of antioxidant flavonoids? Taking kale on a daily basis can reduce joint pain and inflammation immensely.

            On the other hand, regular intake of raw kale can have negative impacts on the thyroid. So, it is advised to take cooked and raw kale alternatively.



            Avocados have a good amount of omega -3 fatty acids but not as high compared to other foods in the list. Avocadoes have an unsaturated fat known as oleic acid which is known to diminish particular biomarkers of inflammation.

            Avocadoes also can reduce the effect of other foods which can cause inflammation. So it is good to add avocadoes in your diet.



            Flax seeds are an easy way to get omega-3 fatty acids quickly. About 2 tbs of grounded flaxseeds contain around 140% of the daily value of omega-3 fatty acids.

            It is proved that a regular intake of flaxseeds can reduce the development of inflammatory compounds. This is one of the ways vegetarians and vegans to gain their omega-3s.


Cruciferous vegetables:

            Cruciferous vegetables are known to cause disturbing gas during digestion. Still, it has high antioxidants, vitamins and fibre to reduce inflammation.

            A particular antioxidant sulforaphane is known to block the enzymes responsible for joint pain and swelling. Take a minimum of half a cup of these vegetables daily. Some of the cruciferous vegetables are cauliflower, broccoli, kale and brussels sprouts.



            Take some of these foods in your daily diet to ward off knee pain permanently. This will relieve you from the discomfort and don’t stop when the pain stops.

            Add these foods in your daily diet to keep yourself healthy for a long time not only for the joints but also to the whole body. So which vegetable or spice you are going to add in your diet?


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