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.
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
4. Herbs & Spices
Turmeric, cumin seeds, cinnamon, garlic, rosemary, coriander and ginger all possess powerful anti-inflammatory properties.