According to the Duke Integrative Medicine Center, some foods contain anti-inflammatory and pain-relieving properties powerful enough to "be as effective as some prescription medicines for arthritis and other types of knee pain." Among these foods are fruits and fruit juices high in vitamin C; certain fish and fish oils; vegetables with an abundance of anti-oxidants; soy; and various spices.
Fruits
According to Everyday Health, a 10-year study of nearly 300 middle-aged Australians showed the consumption of fruits reduced the growth of bone marrow lesions that signal accelerating osteoarthritis and pain in the knee. The most vitamin C-potent fruits are oranges, kiwis, strawberries, mangoes, grapefruit and papaya. Orange juice is an even better source of vitamin C. "Drinking a glass of orange juice provides about 25 percent more vitamin C than eating an orange," says Beth Reardon of the Duke Medicine Center. Another source of vitamin C is green peppers. Fruit consumption is also provides nutritional protection for the knee joint and its supportive structures.
Fish and Fish Oil
According to the December 2009 Readers Digest, numerous studies have shown that the consumption of fish and fish oil ease joint pain. "Now," it says, "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." Nutritionist Dr. Artemis P. Simopoulos says the omega-3 fatty acids found in fish are natural anti-inflammatories. According to Dr. Steven Stuchin, director of orthopedic surgery at New York University Hospital, reducing joint inflammation can often help ease knee soreness. Salmon, tuna, sardines, herring, cod and mackerel are rich in omega-3 fatty acids. So are fish oil supplements, especially one containing omega-3 and well-known for its anti-inflammatory properties. "Fish is safer than anti-inflammatory medication, which may have side effects," Reardon says.
Soy, Spices
According to the Readers Digest, a study at Oklahoma State University showed that individuals experienced less knee pain and used fewer pain medications after consuming soy protein every day for three months. The study's author, Bahram H. Arjmandi, Ph.D., said soy is rich in isoflavones--plant hormones with anti-inflammatory properties--and that relief comes equally from such products as soy milk, baby soybeans and soy burgers. Also effective are antioxidants lutein and zeaxanthin in spinach; quercetin in onions and tea; and curcumin in the spice, tumeric. "Curcumin works similarly to COX-2 inhibitors--drugs that reduce the COX-2 enzyme that causes the pain and swelling of arthritis," says Reardon. Other anti-inflammatory spices are ginger, rosemary, oregano, garlic and coriander.
