Dr Saijyot Raut logo

What Foods Will Help Joint Pain?

best foods for Joint Pain Relief

Table of Content

Related Blogs:
Book An Appointment

A physically pain-free and healthy life is what we all aspire for. It becomes even more daunting for people when they begin experiencing bone diseases like osteoarthritis or acute knee pain. These medical conditions limit day-to-day activities and movements. Intimidated, they aim for a lifestyle change all at once. However, this isn’t recommendable and also practically not possible.

So, starting off with a change in food habits can make a great deal of difference and that is what we too strongly advise.

Table of Content

Here is a compact list of food for knee pain with the right nutrients:

Omega 3 Fatty Acids Foods

Omega 3 Fatty Acids Foods

The following foods are a rich source of Omega 3:

  • Cold-water Fish: Tuna, Salmon, Herring, Sardines, Mackerel, and other seafood like oysters
  • Nuts, or Seeds: Chia Seeds, Walnuts, Flaxseeds
  • Plant oils: Canola oil, Cod liver oil, Canola oil, Soyabean oil
  • Fortified foods: Eggs, Yogurt, Milk, Juices
  • Fruits: Mangoes (has a balanced ratio of Omega 3 vs Omega 6 fatty acids), Muskmelons, Berries and Avocado.

Foods containing Omega-3 fatty acids are considered to be supreme food for knee pain because it helps the body to maintain heart health, metabolic health, and immune system health. These fatty acids benefit your knees by lowering inflammation and swelling, which alleviates joint pain. They may also promote faster muscle recovery and increase bone mineral density.

serving per 200gms

Calcium Foods

Calcium Foods

The following food items contain calcium and prove to be good food for knee pain:

  • Cheese, Milk and other dairy products
  • Leafy vegetables – Curly Kale, Collard greens, Spinach (but in limited quantity; the body cannot digest all of the spinach)
  • Other vegetables – Okra, Broccoli
  • Fruits – Oranges and Papayas, dried figs
  • Nuts – Almonds
  • Beans and Lentils
  • Fish such as Pilchards or Sardines

Adults need 700 gms of calcium every day. Calcium aids muscle contraction, which is required frequently during athletic activity. The stronger your knee bones are, the less likely will you sustain an injury.
Furthermore, strong bones help to keep osteoporosis at bay reducing the risk of fracture.

serving 100gms

Vitamin D Foods

Vitamin D Foods

As sunlight is the direct source of Vitamin D, most people should be able to get all of their vitamin D from sunlight from late March or early April to the end of September. Our skin can produce Vitamin D only when it is able to receive direct sunlight. Vitamin D intrigues bone and muscle strength.

So, in a way sunlight too is one of our nutrient sources is a type of food for knee pain.

Having said that, Vitamin D can also be found in a few foods:

  • Fish
  • Red meat
  • Egg yolks
  • Soy milk
  • Cereals
serving 100gms

Vitamin C Foods

Vitamin C Foods​

Vitamin C-enriched food for knee pain can help osteoarthritis patients in a big way.

Let’s have a look at some of the edible stuff that consists of Vitamin C:

  • Fruits – Citrusy fruits are perhaps the largest powerhouse of Vitamin C nutrients. Fruits like Oranges, Grapefruit, Kiwi, Pineapple, Strawberries, and grapes are super sources of Vitamin C.
  • Vegetables – Broccoli, Potatoes, Bell Peppers, Red Cabbage
  • Brussel sprouts

Vitamin C is a vital nutrient for many parts of your body, including your bones. Vitamin C aids the body in the production of collagen, a protein that is essential in the formation of bones, cartilage, and connective tissue.

Protein Foods

Protein Foods

When it comes to food for knee pain, protein augmented foods can be a game-changer. Here are some of them:

  • Dairy foods – Greek Yogurt, Cheese
  • Meat – Chicken, Turkey, Duck
  • Seafood – Fish, Crabs, Mussels, Lobsters, Oysters, Clams
  • Vegetables – Spinach, Asparagus, Mushrooms, Corn, Kale
  • Fruits – Berries, Kiwi, Jackfruit

Protein is made of amino acids and is an important building block for muscles. So, getting enough protein is essential if you want to strengthen your knee muscles. In fact, protein should account for between 10% and 35% of your total calorie intake. Combine a protein-rich diet with strength-training exercises like lunges and squats for powerful knees.

as per serings

Some other essential nutrients that ought to be there in food for knee pain:


Antioxidants called anthocyanins can be found in red and purple fruits. Anthocyanins not only give fruits their color, but they can also help lower levels of C-reactive protein, a marker of inflammation.

Source – Cherries, Strawberries, Raspberries, Blueberries


Polyphenols are antioxidants that may aid in the reduction of joint inflammation and the slowing of cartilage breakdown. They also aid in improving bone strength and help the body fight infections, which may be beneficial for rheumatoid arthritis patients who must take immunosuppressive medications.

Source – Tea (green, black, Oolong, and White)


According to research, sulforaphane may help to reduce inflammation by blocking enzymes that destroy the joint cartilage. Both of these things can be extremely beneficial to patients suffering from osteoarthritis.

Source – Broccoli, Brussel Sprouts, Cabbage

Diallyl Disulfide

Diallyl disulfide may also limit cartilage-damaging enzymes. According to a study, people who ate foods containing this substance on a regular basis had fewer signs of early osteoarthritis.

Source – Garlic, Onions, and Leeks

Apart from keeping in mind the list of food for knee pain, you must also track the do's, and don’ts for your joint issues:



1. Include foods high in calcium (beans, milk, cheese, tofu, fish, and dry fruits).   
Consume fresh, alkalizing vegetables and fruits daily, preferably organic.

2. Prefer homemade foods over store-bought foods.

3. Check food labels for iodine content.

1. Caffeinated beverages should be avoided.

2. Limit your intake of phosphorus-containing foods such as meat and soft drinks.

3. Avoid Oxalic acid-rich foods and sweet potatoes.

Our ortho specialist Dr. Saijyot Raut is an expert in his field. He is a part of prestigious medical teams at various esteemed hospitals. According to him, arthritis or joint problems can be lifetime issues, but intake of proper food for knee pain can keep it under control and prevent it from escalating. For an apt and cost-effective diagnosis, book an appointment today.

Scan the code