10 Amazing Foods to Relieve Knee Joint Pains

Top 10 Foods to Relieve Stiffness and Joint Pain

foods for joint pains

Joint stiffness and joint pain become a common problem with progressing age. Joint stiffness is defined as the sensation of difficulty in moving the joint or apparent loss of range of motion of a joint. Joint stiffness accompanies swelling and joint pain. Joint stiffness can be caused by disease or injury of joint and is the most common finding in arthritis conditions. Joint damage including stiffness can occur following injury to the joint. Many times inflammation or injuries of the adjacent areas, like bursae, can cause severe pain that can limit movement of the joint and be perceived as joint stiffness.

joint and backpain


Causes of Joint Pain and Stiffness

There are two main forms of the arthritis, both of which can cause many cases of joint pain.

  • Osteoarthritis: Joint pain due to osteoarthritis results from the breakdown of cartilage that serves as a cushion and shock absorber for the joints. The hips, knees, and hands are most often affected by osteoarthritis.

Causes of Joint Pain and Stiffness

  • Rheumatoid arthritis: It can debilitate and deform the joints over time. Rheumatoid arthritis causes inflammation, pain, and fluid buildup in the joints because the membrane that lines them is attacked by the body’s immune system.

Conditions other than Arthritis that  Cause Joint Pain:

  • Certain infectious diseases (like mumps, influenza, and hepatitis)
  • Bursitis (inflammation of cushioning pads around the joints)
  • Gout
  • Chondromalacia of the patella (breakdown of kneecap’s cartilage)
  • Injury
  • Tendonitis (inflammation of the tendon)
  • Infection of the bone
  • Cancer
  • Fibromyalgia
  • Osteoporosis
  • Sarcoidosis
  • Rickets

Foods that Relieve Joint Pain and Stiffness

There is an intimate relation between nutrition and health. The health and strength of bones mainly rely on a healthy diet and a steady stream of nutrients, most importantly, Vitamin D and calcium.

Fatty fish

The best healthy foods for knee joint pain should include oily fish like mackerel, salmon, sardines and tuna. These fishes are high in omega-3 fatty acids that have been shown to help reduce inflammation. Their tiny bones are one of the most important sources of calcium.

Fatty Fish

Calcium is important for the bone health as it helps the bones remain strong and healthy. Calcium is important for maintaining levels of the bone mass, and it also aids in maintaining the structure of the body. To get the benefits, however, one needs to eat fish many times a week, and it should be cooked in healthy ways.

Dark leafy greens

The healthy food tips for joint pain in knee must include dark leafy greens. Vitamin E can play a pivotal role in protecting the human body from the pro-inflammatory molecules called cytokines—and one of the great sources of this vitamin is dark green veggies like kale, spinach, collard greens and broccoli.

Green Leafy Vegetables

Cruciferous vegetables and dark greens also tend to have higher concentrations of minerals and vitamins —like iron, calcium, and disease-fighting phytochemicals—than those with lighter coloured leaves.


One of the most well-known home remedies for rheumatoid arthritis cure should include nuts. A great source of inflammation-fighting healthy fats is nuts—especially almonds, that are high in calcium, fiber, and vitamin E and walnuts, that have high amounts of alpha-linolenic acid, a type of omega-3 fat.


All nuts, though, are packed with antioxidants, that can help the body fight off and repair the damages caused by the inflammation. Nuts (along with leafy greens, fish, and whole grains) are a big part of the healthy diet, that have been shown to lower inflammation in as little as seven weeks.

Low Fat Diary

Milk products are seen as trigger foods for the inflammatory diseases like rheumatoid arthritis, as many men and women have intolerances or allergies to casein, the protein found in the dairy. But for men and women who can tolerate it, nonfat and low-fat milk are an excellent source of nutrients. Yogurt contains probiotics, which can reduce the gut inflammation.



Foods with vitamin D and calcium, like yogurt and skim milk, are good for everyone. Vitamin D immensely helps to absorb calcium in the human body and also effectively prevents chronic fatigue, osteoporosis, hypertension, depression, cancer and the muscle pain. Low levels of calcium in the human body can increase the risk for osteoporosis. It is important for bone health and also boosts the immune system.


The most effective home remedies for joint pain should include Peppers. Colourful vegetables are part of a healthier diet, in general. As opposed to corn or white potatoes, tomatoes, colourful peppers, leafy vegetables and squash have high quantities of the antioxidant vitamins and lower levels of starch.


Bell peppers are commonly available in a variety of colours, while hot peppers (such as cayenne and chili) are high in capsaicin, a chemical that is widely used in the topical creams that reduce inflammation and pain.  Peppers, however, are nightshade vegetables—that can exacerbate inflammation in men and women with rheumatoid arthritis.

Ginger and turmeric

The best foods for joint pain relief should include ginger and turmeric. These spices, common in Indian and Asian cooking, have been shown to have anti-inflammatory properties.


Turmeric, the ingredient that gives the curry its yellow colour, acts in the body by helping to turn off NF-kappa B, a protein that regulates the immune system and triggers process of  inflammation. Its relative ginger has been shown to reduce inflammation in the intestines when consumed in supplement form.

Garlic and onions

The most effective foods for joint pain must include garlic and onions. There is a good reason why these vegetables are widely known for their immunity-boosting properties. Garlic oil has been shown to act similarly to pain medications (such as ibuprofen), shutting off the pathways that lead to inflammation. Onions retain similar anti-inflammatory chemicals, including the compound allicin, and the phytonutrient quercetin that breaks down to produce free radical-fighting sulfenic acid.

Onion and Garlic


All fruits can help fight inflammation, as they are low in calories and high in antioxidants. Berries have been shown to have anti-inflammatory properties—because of anthocyanins, the powerful chemicals that provide them their rich colour. Red raspberry extract helped prevent humans from developing arthritis and blueberries can help protect against ulcerative colitis and intestinal inflammation.


Osteoarthritis and rheumatoid arthritis severely affect many men and women throughout the world. Include these foods in the healthy diet to have strong bones that ensure a joint pain-free life.

Image Sources: arthritisprevent.spektrumsep.eu, jointheselfcarerevolution.com, lifemartini.com,webdicine.com

4 thoughts on “Top 10 Foods to Relieve Stiffness and Joint Pain

  1. sonam says:

    Madam it is wonderful information and but i am also same problem like time to jonit pain i could sleep or eat, when i when to doctor they give medicane it never becoming well u know I am really afraid could please tell me which medicance should I take every day I am die with my pain thank you

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