There’s no food that can “heal” worn cartilage or regrow a damaged knee. But diet can support joint health, help control inflammation, and—especially when excess weight is present—reduce stress on the knees. A Mediterranean-style eating pattern has the best overall rationale.
10 foods worth adding
- Fatty fish — Salmon, sardines, trout and mackerel provide omega-3 fats that may help with inflammation.
- Berries — Blueberries, strawberries and raspberries provide polyphenols and antioxidants.
- Broccoli and other cruciferous vegetables — Broccoli, cabbage, cauliflower and Brussels sprouts contain sulforaphane, which has shown potential effects on cartilage damage in laboratory and animal research. Human evidence is less certain.
- Extra-virgin olive oil — A major source of healthy monounsaturated fat and plant polyphenols.
- Nuts — Walnuts, almonds and pistachios provide healthy fats, minerals and vitamin E.
- Beans and lentils — Excellent sources of fiber and plant protein and a good fit for a Mediterranean-style diet.
- Garlic and onions — These contain plant compounds being studied for potential effects on inflammation and cartilage-related processes.
- Tart cherries — Their anthocyanins have been studied for possible effects on pain and inflammation, although the evidence isn’t definitive.
- Whole grains — Oats, barley and whole-grain bread provide fiber; higher whole-grain intake has been associated with lower osteoarthritis risk in observational research.
- Foods rich in vitamin D — Fatty fish and fortified foods can contribute vitamin D; mushrooms can also provide some. Vitamin D deficiency is associated with poorer musculoskeletal health, but supplementation isn’t a treatment for cartilage loss unless you’re deficient.
One important point
If you’re overweight, losing even a modest amount of weight can substantially reduce knee stress and osteoarthritis symptoms. Exercise—particularly strengthening and aerobic activity—is also strongly recommended for knee osteoarthritis.
And be skeptical of claims that glucosamine, collagen, or a particular “cartilage-building” food will regrow knee cartilage. Evidence for many such supplements remains inconsistent.
Best overall plate: vegetables + beans/whole grains + fish or another lean protein + olive oil + fruit, while limiting highly processed foods and excess saturated fat.
