Knee pain is one of the most common issues in the modern world. Here we come with the foods that help you to get relief from knee pain. Knee pain affects all age groups of people the reasons may be different. it needs a combination of medication and a balanced diet if a person suffers from severe bone diseases like arthritis, rheumatoid arthritis, Osteoarthritis, gout ( retention of uric acid in the knee ), severe injury, and pain arising due to heavy exercise and workout sessions. Let’s look at the top 10 foods to avoid knee pain.
TOP TEN FOODS TO RELIEVE KNEE PAIN
GREEN VEGETABLES
Green vegetables come first on the list of foods that help to relieve knee pain. Green vegetables are important for the human body. But for knee pain vegetables from the Brassica family are found to be most effective. It includes leafy greens like arugula, greens mustard, arugula, etc. that look like cabbage but is not cabbage. It belongs to the same family as purple Cabbage, you may also include Broccoli and Cauliflower as it generally blocks an enzyme causing swelling in knee joints.
NUTS, DRY FRUITS, AND SEEDS
In the list of foods that help to avoid knee pain it comes in the second number, Nuts, Dry fruits, and seeds like almonds, flax seeds, walnuts, peanuts, and pistachios are rich in calcium, magnesium, and omega-3s preventing the knee from inflammation in its connective tissues. You often heard about people after heavy work out take protein powder which is expensive as well as prepacked instead of it can be made by just roasting all the dry fruits, nuts, and seeds together blending it into a fine powder which gives more strength and encourages proper weight management.
ROOT VEGETABLES
Foods like root vegetables also help us to get relief from knee pain. This includes all the pungent vegetables we use in our daily life like garlic, ginger, onion, and turmeric they all have anti-inflammatory properties and also boost the immune system, lowering cholesterol levels and blood pressure. Proper Use of these vegetables will soon encounter knee pain. And has significant results in patients with osteoporosis. Additionally, they also reduce the chance of heart disease and dementia.
FISH OIL
It is known that fish oil is rich in Omega-3 fatty acids it not only vanishes any kind of inflammation but also lessens the risk of heart disease, diabetes, and other chronic illnesses. You can use fish oil in foods to relieve knee pain. It is suggested by healthcare professionals that tuna and salmon fish must be included in meals because they not only hinder inflammation of joints but also support brain function. Many supplements of fish oil are also available in the market.
Also Read: Tips to Avoid Knee Pain & Injuries
BONE BROTH
Bone Broth is not only used as a cooking base but it has many more benefits as it is rich in calcium, amino acids, and glucosamine. Boiling bones of chicken or meat secrets a viscous fluid that works as the same fluid present inside the knee. Some scientists believe that it helps in cartilage growth too. it not only diminishes the burning sensation but also performs miraculouslytotal recovery of arthritis and Osteoporosis.
VIRGIN OLIVE OIL
The next food that comes on our list to avoid knee pain is virgin olive oil. It is another source of Omega-3 fatty acids. Which reduces stiffness in thigh muscles, inflammation of the joints, and formation of bones and inhibits their restoration. Virgin olive oil is an unsaturated fatty acid that is a rich source of omega-3 it is not only advantageous to bones but also beneficial in some neurological diseases.
WHOLE GRAINS
Experimentation of whole grains found a protein that hinders swelling in joints. It includes white wheat, oats, barley, and white rice. They are rich in fibre and are helpful for digestion also. Making chapattis, pancakes, dosas, and bread of wheat flour, oats, barley, and quinoa individually or mixing them all would be a better option for arthritis.
FRESH FRUITS
hey are rich sources of antioxidants. Certain fruits show an immense effect on people suffering from arthritis, osteoporosis, and knee pain. Fruits like apple which is rich in fibres can encounter soreness in joints. Tomatoes yes came under the category of fruits that are rich in lycopene. Cooked tomatoes should be consumed daily as they have more lycopene than raw ones it is a good source of antioxidants.
Another fruit is pineapple due to its rich bromelain content pineapple reduced immense pain in osteoporosis and rheumatoid arthritis. Blueberry is rich in flavonoids which block the inflammatory stimuli coming from the brain. Fruits preserve bone and consuming their skin will give maximize the effect on the overall body.
LENTILS
There is a variety of legumes that come in the market and are a regular part of the daily meal. They are rich in iron, calcium, potassium, protein, and fibre. They work as analgesics and have anti-inflammatory properties. Certain beans like soybean, chickpeas, and kidney beans are rich sources of antioxidants that reduce the burning sensation around the knee which is the primary symptom of collagen formation.
DAIRY PRODUCTS
Dairy products are rich in calcium and vitamin D. consuming Low-fat Dairy Products on regular basis leads to the upgradation of bone density and increases calcium in our bones. It reduces redness around the knee. Daily intake of low-fat milk is helpful in patients with osteoarthritis and these foods help us to relieve knee pain.
BOTTOM LINE
It is very important to take a balanced diet, especially in case of bone Diseases such as arthritis, rheumatoid arthritis, gout, osteoporosis, etc. As Nature has given us a multiplicity of food rich in vitamins and minerals which not only drop off the symptoms of bone-related problems but are also beneficial for overall health, take these foods to avoid knee pain. You can also consult with Dr Sachin Gupta the renowned joint replacement surgeon in Jaipur at Nav Imperial hospital for any concerns.
