If you’re looking for a detailed version of “Top 10 foods to heal knee pain and boost cartilage,” I’d soften the claim: no food has been proven to rebuild damaged knee cartilage or cure osteoarthritis. However, a Mediterranean-style eating pattern can support a healthy weight and may help with inflammation and joint symptoms.
Top 10 foods for healthier knees
- Fatty fish — Salmon, sardines, mackerel and trout provide omega-3 fats that may help regulate inflammation.
- Berries — Blueberries, strawberries and raspberries contain polyphenols and antioxidants that may support an anti-inflammatory eating pattern.
- Broccoli — Cruciferous vegetables contain sulforaphane. Laboratory and animal research suggests it may affect pathways involved in cartilage breakdown, although this hasn’t established that broccoli rebuilds cartilage in humans.
- Extra-virgin olive oil — A source of monounsaturated fat and plant compounds associated with an anti-inflammatory dietary pattern.
- Nuts — Walnuts, almonds and other nuts provide healthy fats, fiber and minerals and fit well into a Mediterranean-style diet.
- Beans and lentils — Their fiber, plant protein and other nutrients make them useful replacements for some highly processed or high-saturated-fat foods.
- Leafy greens — Spinach, kale and similar vegetables provide vitamin K and other nutrients important for overall bone and joint health.
- Garlic and onions — These contain plant compounds being investigated for possible effects on inflammation and cartilage-related processes.
- Whole grains — Oats, brown rice, barley and whole-wheat foods provide fiber and can help support a healthy weight.
- Tart cherries — Tart cherries contain anthocyanins and have been studied for possible effects on pain and inflammation, although the evidence isn’t strong enough to consider them a treatment for knee arthritis.
