Add more anti-inflammatory foods, such as extra-virgin olive oil and walnuts, to your meal plan. Brazil nuts are packed with selenium, a mineral that may improve the quality of cartilage protein. Yogurt and kefir are rich in probiotics that may help relieve rheumatoid arthritis joint inflammation.

Spices and teas also have some serious anti-inflammatory benefits. Turmeric is chock-full of curcumin, which is a well-known inflammation fighter.

Finally, black, white, green and oolong teas contain an antioxidant that helps block inflammation in arthritic joints. If you're searching for ways to reduce your knee discomfort, Dr. Lars Richardson, an orthopedic surgeon with Harvard Medical School -linked Massachusetts General Hospital, describes a three-part strategy that may help.

First, he recommends that you drop some weight. If you're packing some extra pounds, each added pound means you're exerting four pounds of pressure on the joints.

To accomplish that goal, follow a well-balanced diet that includes foods good for the joints and cartilage. Engage in low-impact exercise regularly. After you lose those pesky pounds, your joints will experience decreased pressure and pain.

Richardson notes that when your body mass index reaches a healthy range, your knees should feel the benefits. Next, partner up with a physical therapist to develop a muscle-strengthening program that results in better knee function. Target your body's core muscles along with the hip, quadriceps and hamstrings.

With stronger muscles supporting your knees, they won't feel as much stress, and your knee joint will be better stabilized. Work with your physical therapist to improve your knee's range of motion. By working to straighten your knee and achieving better overall motion, you're likely to experience fewer troublesome symptoms, Dr.

Richardson points out. Eating foods good for joints and cartilage may help relieve the symptoms of arthritis and other inflammatory conditions, including osteoarthritis and gout. In some cases, you might even be able to prevent or delay their progression.

Miriam E. Nelson, Ph. By adding exercise to a healthy diet, you'll likely lose weight, which also helps ease the stress on your hip and knee joints. Even a small reduction in body weight is a step in the right direction. Per Dr. Nelson, you should consume one or more servings of fish, nuts, soy and legumes each day.

Limit meat, eggs and poultry to two servings daily. Add three servings of vegetables, three servings of fruits and four to nine servings of starches, with at least half from whole grain sources. Between two and three servings of reduced-fat milk, cheese and yogurt cover the dairy category.

Omega-3 oils are very desirable, but you should limit all other oils and fats. It's also advisable to limit your consumption of sugary foods.

Nelson's recommendations are based on smaller size "servings" rather than heaping portions that often fill diners' plates. Also, making these healthy foods a priority means your plate won't have much room for calorie-packed processed foods that don't provide much nutrition.

These principles also provide a good foundation for an osteoarthritis diet. Penn State Extension provides healthy diet tips that closely mirror Tufts University's guidance. Specifically, it recommends the widely adopted Mediterranean diet. This well-regarded eating plan includes generous amounts of fish, vegetables, fruits, whole grains, nuts and olive oil.

At the same time, it limits the consumption of poultry, red meat and full-fat dairy products. If your physician has determined that you need to lose weight, understand that a Mediterranean diet hasn't been designated as a weight loss tool.

So, ask your doctor to provide a referral to a registered dietitian or qualified nutritionist. If you're following an osteoarthritis diet, supplement your eating plan with vitamin D and vitamin K.

Getting sufficient amounts of both vitamins help maintain cartilage strength and function. Besides adopting a joint-focused healthy diet or an osteoarthritis diet, North Dakota State University states that you should drink enough water every day.

Water helps lubricate your joints, so don't skimp on the hydration department. If you're a bit older, your body's thirst mechanism slacks off, so keep drinking fluids even if you don't feel thirsty.

Although there isn't a "best arthritis vitamin" designation, two vitamins are known to strengthen the muscles, joint cartilage and connective tissue, says the Arthritis Foundation. Vitamin C is especially helpful as it helps form and maintain connective tissue and collagen.

Next, magnesium is a multi-tasking mineral, and its benefits begin with a focus on joint cartilage maintenance. It also supports good muscle and nerve function, contributes to bone strength and regulates the heart rhythm. According to the Johns Hopkins Arthritis Center , antioxidants like vitamin E and selenium may benefit patients dealing with rheumatoid arthritis, one of many forms of arthritis.

Specifically, these nutrients may reduce free radical damage to the joint linings, which in turn, decreases pain and swelling.

Despite this potential benefit, antioxidants' effectiveness hasn't yet been proven in human clinical trials. Although you'd ideally obtain all of these nutrients through your diet, you might need supplements to compensate for existing deficiencies.

If you have osteoarthritis, you probably know that this troublesome condition results from deterioration of the cartilage cushioning the bones in your joints, explains the Mayo Clinic. If the cartilage completely wears away, two bones will rub together, which may cause significant discomfort.

Osteoarthritis also does damage to the entire joint. Glucosamine and chondroitin are two of the most commonly used supplements for arthritis.

Research on these supplements has been mixed, in part because studies have used varying designs and supplement types. A large National Institutes of Health study called the GAIT trial compared glucosamine and chondroitin, alone or together, with an NSAID and inactive treatment placebo in people with knee osteoarthritis OA.

Glucosamine improved symptoms like pain and function, but not much better than a placebo. Yet a international trial found the combination to be as effective as the NSAID celecoxib at reducing pain, stiffness and swelling in knee OA.

Studies have also differed on which form of the supplements is most effective. Some evidence suggests glucosamine sulfate is best. Others find glucosamine hydrochloride to be more effective. One study that compared the two forms head to head showed they offered equivalent pain relief.

Mayo Clinic researchers say evidence supports trying glucosamine sulfate — not hydrochloride — with or without chondroitin sulfate for knee OA.

The polyunsaturated omega-3 fatty acids found in fish have potent anti-inflammatory properties. A systematic review of studies found that omega-3 supplements reduced joint pain, stiffness and swelling in RA. Taking these supplements might help some people cut down on their use of pain relievers -- and avoid their side effects.

Omega-3s have the added benefit of protecting against heart disease and dementia, he says. Plant-based sources such as flax and chia seeds also contain omega-3s, but in the form of short-chain alpha-linolenic acid ALA.

When you buy fish oil, make sure the supplement lists the EPA and DHA content, and that you take at least one gram each of EPA and DHA, he adds. Vegans can get these omega-3s from an algae-based supplement. S-adenosyl-methionine SAM-e is a natural compound in the body that has anti-inflammatory, cartilage-protecting and pain-relieving effects.

In studies, it was about as good at relieving OA pain as NSAIDs like ibuprofen and celecoxib, without their side effects. SAM-e has a bonus benefit, too.

The typical SAM-e dose is 1, mg daily. If you plan to try this supplement, be patient. Curcumin is the active compound in the yellow-hued spice, turmeric, which is a staple of Indian curries. In the body, it acts as a powerful anti-inflammatory agent, blocking the same inflammation-promoting enzyme as the COX-2 inhibitor drug, celecoxib.

In a study of people with knee OA, a 1, mg daily dose of curcumin extract was as effective as 1, mg a day of ibuprofen, without the gastrointestinal side effects. This supplement also appears to relieve RA swelling and tenderness. Black pepper also increases the absorption.

Some supplements add the black pepper extract, piperine. However, piperine could potentially cause liver damage, and it can increase the absorption of medications like carbamazepine Tegretol and phenytoin Dilantin , making them more potent.

Several vitamins have been studied for their effects on arthritis, including the antioxidant vitamins A, C, and E, and vitamins D and K. Vitamins D and K are both important for bone strength, and vitamin K is involved in cartilage structure.

For example, high-dose fish oil supplements can thin the blood and may interact with anticoagulant medicines such as warfarin Coumadin. Sometimes you can overdo it and take too much, especially when it comes to vitamins.

Some vitamins -- like B and C -- are water soluble.

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Products and services. Can glucosamine supplements protect my knee cartilage from osteoarthritis? Answer From Brent A. With Brent A. Thank you for subscribing!

Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Deveza LA, et al. Management of knee osteoarthritis. Accessed Feb. Gregori D, et al. Water helps lubricate your joints, so don't skimp on the hydration department. If you're a bit older, your body's thirst mechanism slacks off, so keep drinking fluids even if you don't feel thirsty.

Although there isn't a "best arthritis vitamin" designation, two vitamins are known to strengthen the muscles, joint cartilage and connective tissue, says the Arthritis Foundation. Vitamin C is especially helpful as it helps form and maintain connective tissue and collagen.

Next, magnesium is a multi-tasking mineral, and its benefits begin with a focus on joint cartilage maintenance. It also supports good muscle and nerve function, contributes to bone strength and regulates the heart rhythm.

According to the Johns Hopkins Arthritis Center , antioxidants like vitamin E and selenium may benefit patients dealing with rheumatoid arthritis, one of many forms of arthritis. Specifically, these nutrients may reduce free radical damage to the joint linings, which in turn, decreases pain and swelling.

Despite this potential benefit, antioxidants' effectiveness hasn't yet been proven in human clinical trials. Although you'd ideally obtain all of these nutrients through your diet, you might need supplements to compensate for existing deficiencies.

If you have osteoarthritis, you probably know that this troublesome condition results from deterioration of the cartilage cushioning the bones in your joints, explains the Mayo Clinic. If the cartilage completely wears away, two bones will rub together, which may cause significant discomfort.

Osteoarthritis also does damage to the entire joint. The joint lining becomes inflamed, and there is notable deterioration of the connective tissues that keep the joint's integrity and attach your bones to muscles. You're more likely to develop osteoarthritis if you're older. Additionally, women are more susceptible than men.

If you have overweight, have existing joint injuries or consistent joint stress, each of those factors also increases your risk. Less common risk factors include diabetes, bone deformities and genetic issues.

Over time, osteoarthritis symptoms can worsen, and you may experience chronic pain. In some cases, stiffness and joint pain can affect your ability to move around and function normally. In an effort to provide knee osteoarthritis patients with a treatment option that didn't involve potentially harmful medications, researchers undertook a controlled randomized pilot study that compared two types of diets.

The study followed a group of older adults aged 65 to 75 years of age, all of whom were affected by knee osteoarthritis. The study group size was not listed. Over a week period, some participants followed a low-carb diet, while others adhered to a low-fat diet. A third control group continued its regular diet.

Every three weeks, researchers assessed subjects' self-reported pain, functional pain, quality of life and depression. They also analyzed their serum from before and after the diet study to measure oxidative stress.

Over the entire week period, the low-carb diet group experienced decreased pain intensity and discomfort in completing some functional pain tasks, compared with the other two groups.

The low-carb diet group also had significantly reduced oxidative stress and functional discomfort. Researchers concluded that oxidative stress was indeed connected to functional pain. Furthermore, reducing oxidative stress through a low-carb diet could potentially relieve patients' pain and be a viable alternative to opioid medications.

Researchers recommended further studies on this subject. Is this an emergency? Health Joint, Ligament and Tendon Conditions Knee Pain. What Foods Do You Eat to Build Cartilage in Your Knees? By Barbara Hazelden Updated Sep 13, Reviewed by Andra Picincu, CN, CPT. Tip Fill up on oily fish, high-antioxidant foods, anti-inflammatory vegetables and specific cartilage-building foods.

Foods That Help Regenerate Cartilage. Some people believe that they should avoid citrus fruits because the acidity is inflammatory. However, this is not the case. In fact, citrus fruits have anti-inflammatory benefits, and they are rich in vitamin C and antioxidants. However, grapefruit juice can interact with some medications that doctors use to treat arthritis.

People who are undergoing treatment should check with a doctor before incorporating grapefruit into their diet. There are also claims that avoiding dairy can help with osteoarthritis. However, milk, cheese, and other dairy products can have anti-inflammatory effects in some people.

A study found that people who had a higher intake of full fat dairy and Dutch cheese had a lower presence of knee osteoarthritis. An elimination diet can help people determine whether their symptoms improve or worsen with dairy intake. Some people claim that nightshade vegetables contribute to arthritis pain.

Examples of these foods include:. However, the Arthritis Foundation points out that there is no scientific evidence supporting this claim. Adding these nutritious vegetables to the diet can have many benefits for chronic health conditions. Learn more about nightshade vegetables and arthritis.

Certain foods can help a person manage osteoarthritis symptoms. These include oily fish, dairy, dark leafy greens, garlic, and nuts. According to the Hospital for Special Surgery HSS , most people can consume two eggs per week as part of a balanced diet. Versus Arthritis also recommends eggs as a good source of protein.

Diet can help manage inflammation associated with osteoarthritis. It can also help a person maintain a moderate weight, which in turn can help reduce stress on the joints.

However, a doctor may also recommend medical treatments and other lifestyle modifications. It is a good idea to avoid highly processed food, sugar, saturated fat, and refined carbohydrates. Green tea contains high levels of polyphenols, which are a type of antioxidant that may reduce inflammation and slow cartilage damage.

Foods high in antioxidants can help fight inflammation. These include fruits, vegetables, and fatty fish. There is evidence that certain foods and nutrients can improve the symptoms of osteoarthritis. They do this by fighting inflammation, providing nutrition, and boosting bone, muscle, and immune system function.

A person with osteoarthritis may also benefit from following the Mediterranean diet. It is rich in fruits and vegetables, whole grains, fish, yogurt, and healthful fats. Maintaining a moderate weight can help reduce extra pressure on the joints, which can help with managing pain.

Read this article in Spanish. What a person eats can affect inflammation levels in their body. Learn more about anti-inflammatory diets here.

Learn about home remedies for osteoarthritis, including lifestyle changes, therapies, and more. This article also discusses other treatments for…. The progression of osteoarthritis has five stages. Learn more about these stages and treatment options here.

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