Fix It With Food: Knee Pain :
Millions of people have stiff, painful knees due to osteoarthritis. Remedies range from keeping active and dropping excess weight to steroid injections and even surgery. But research shows that you can take a tastier route to improvement:
Soya: People with knee pain reported less discomfort and used fewer pain medicines after eating soya protein every day for three months, according to US researchers. Soya is rich in isoflavones, plant hormones with anti-inflammatory properties. Study participants consumed a powdered soya drink mix that contained 40 grams of protein, but, says study author Bahram H. Arjmandi, PhD, you can get the same benefit from sources like flavoured soya milk, edamame (baby soyabeans), and soya chunks.
Fruit: In a study of 293 Australian adults, eating plenty of fruit reduced the risk of developing bone marrow lesions—a marker for worsening knee osteoarthritis and pain. The knee-friendliest fruits appear to be vitamin C–packed ones, like orange, papaya, mango, grapefruit and kiwi. The researchers suspect it’s the vitamin C in fruit that protects the knee joint and supporting structures.
Fish: 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, says nutrition researcher Dr Artemis P. Simopoulos.