The foods you’re eating may actually be contributing to your chronic knee pain.
Millions of people have stiff, painful knees thanks to osteoarthritis. Remedies range from keeping active and dropping excess weight to steroid injections and even surgery. But research shows that you can take a tastier route to improvement.
The foods that cause inflammation and can often lead to chronic knee pain include refined sugar, refined grains, and flour products (bread, pasta, bagels, etc.), refined oils and red meat. These types of foods make up approximately 80% of the average American’s caloric intake. Even eating only 30-40% of calories from these foods is too much. A diet comprised of these types of foods creates inflammation that will affect the knee joint and surrounding muscles causing and promoting further knee pain and suffering.
The following foods can help you combat knee pain as they contain good amount of pain relieving and anti-inflammatory properties:
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1. Omega-3 Rich Fish
Many studies have found that fish and fish oil ease the joint pain and stiffness of rheumatoid arthritis. Now a study shows that the omega-3 fatty acids found in fish may block not only the chemicals that cause inflammation in osteoarthritis but also the proteins known to wear down knee cartilage. Eat two servings of oily fish (such as mackerel or salmon) weekly or take one gram of omega-3s in capsule form every day.
2. Vitamin C Rich Fruits
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Vitamin C is an amazing source of antioxidant properties and it helps to prevent osteoarthritis. The knee-friendliest fruits appear to be vitamin C–packed ones, like kiwi, orange, mango, grapefruit, and papaya. Consume fruits, not store-bought fruit juice, for over two months and some significant changes may be apparent.
3. Soy
The intake of soy has been shown to lessen pain and discomfort in joints. Consume soy for three months, every day and you should notice a substantial change. According to researchers, Soy is a rich source of isoflavones, anti-inflammatory properties, and plant hormones. You may include soy in your stews, steamed vegetables, soy burgers, salads or drink soy milk.
4. Herbs & Spices
Turmeric, cumin seeds, cinnamon, garlic, rosemary, coriander and ginger all possess powerful anti-inflammatory properties.
