Eating Right for Osteoarthritis (OA) of the Knee

Health Line

17-07-2025

Key takeaways
Eating certain foods can help keep your knee joints healthy and reduce inflammation, which may slow down the progression of osteoarthritis.
Keeping a moderate weight is very important because extra weight can put more stress on your knees and increase inflammation in the body.
Vitamins, minerals, and antioxidants found in colorful fruits, vegetables, and spices can help protect your joints and reduce osteoarthritis symptoms.
Osteoarthritis (OA) of the knee happens when cartilage wears away in a joint, and the bone starts to erode. Apart from tissue damage, you'll probably start to experience pain and inflammation.
Some dietary choices can help you take care of your joints.
In this article, find out what you can eat to help boost the health of your knee joints.
How food helps OA
How and what you eat may affect the development of osteoarthritis.
Scientists say that when inflammation occurs, the body produces molecules known as free radicals. Free radicals form in the body in response to toxins and natural processes, including inflammation.
When too many free radicals build up, oxidative stress results. Oxidative stress can contribute to cell and tissue damage throughout the body.
This includes damage to the synovium and cartilage, which play a role in cushioning the knee joint. Oxidative stress can also trigger further inflammation.
Antioxidants are molecules that can help protect the body from free radicals. They're present in the body, and you can also obtain them from plant-based foods.
Researchers don't know exactly how free radicals and oxidative stress affect OA, but some have suggested that consuming antioxidants may help.
Foods to eat
Various nutrients may help boost joint health and reduce inflammation.
The following foods may help delay the onset or progression of osteoarthritis:
fruits and vegetables, which provide antioxidants
low-fat dairy foods, which contain calcium and vitamin D
healthy oils, such as extra virgin olive oil
These foods are a part of an anti-inflammatory diet.
Foods to avoid
Some foods can increase the risk of oxidative stress.
Foods that may have this effect include:
highly processed foods
foods that contain added sugar
unhealthy fats, such as trans fats and saturated fats
red meats
Eating these foods could increase levels of inflammation.
The importance of losing weight
According to guidelines from the American College of Rheumatology and the Arthritis Foundation, maintaining a healthy weight is essential for managing or reducing the risk of osteoarthritis of the knee.
This is because:
Having extra weight puts additional pressure on the knee joint.
Scientists have found a link between obesity and inflammation.
Body fat produces hormones and chemicals that can increase levels of inflammation.
Ways of reducing or managing weight include:
Dine in. Dining in can help you better manage what you eat and how meals are prepared.
Opt for healthy options when dining out. Choose a salad or other light option when you eat out. Also, steer clear of all-you-can-eat and buffet lunches.
Limit your portions. A simple step that can help you limit your portions is using a smaller plate.
Take just one serving. Put enough on your plate the first time so you won't be tempted to take more.
Wait at least 20 minutes before going back for a second helping. It takes 20 minutes for your stomach to signal your brain that you're no longer hungry.
Avoid the dessert aisle. Instead, stock up your shopping cart with fresh fruits and vegetables.
Color your plate. Fill up half your plate with fresh vegetables of various colors.
Avoid fat- and sugar-heavy processed foods. Opt for fruit-based desserts and make your own salad dressing with lemon juice and olive oil.
Learn more here about the impact of body weight on knee pain.
Vitamin D and calcium
Some scientists have suggested that vitamin D may help prevent or manage osteoarthritis, but the findings have been mixed.
A 2019 review didn't find any evidence that vitamin D can prevent osteoarthritis from progressing but concluded that it may help relieve joint pain in people who have low levels of vitamin D.
Another study found lower levels of osteoarthritis damage in people with high levels of calcium in their blood.
Vitamin D helps the body absorb calcium. Consuming foods with these nutrients may offer some protection.
You can boost your vitamin D levels through controlled, daily exposure to sunlight, but some vitamin D–rich foods also provide it.
Foods that contain vitamin D, calcium, or both include:
seafood such as wild-caught salmon, cod, sardines, and shrimp
canned fish, such as tuna
fortified milk and other dairy products
eggs
yogurt
green leafy vegetables
Other foods that either contain or are fortified with vitamin D or calcium are:
orange juice
breakfast cereals
tofu
Current guidelines do not recommend taking vitamin D supplements for osteoarthritis, due to the lack of evidence that it can help.
Always discuss any supplements with a doctor before you use them, as some supplements may not be suitable for everyone.
Beta carotene
Beta carotene is another powerful antioxidant. You can identify it easily because it gives fruits and vegetables, such as carrots, their bright orange color. Beta carotene is beneficial for your skin, eyes, and hair.
Other excellent sources include:
Omega-3 fatty acids
Some studies have suggested that having a higher intake of omega-3 fatty acids compared with omega 6 fatty acids may help prevent osteoarthritis.
Tips for getting the right balance include:
using omega-3 oils, such as olive oil, for cooking and salad dressings
eating oily fish twice a week
cutting down on red meats and other animal proteins
consuming a quarter cup of nuts or seeds a day
Omega-3s may work to reduce inflammation in your body by limiting the production of cytokines and enzymes that break down cartilage.
Foods that are good sources of omega-3 fatty acids are:
salmon, either wild, fresh, or canned
herring
mackerel, but not king mackerel
sardines
anchovies
rainbow trout
Pacific oysters
omega-3-fortified eggs
ground flaxseed and flaxseed oil
walnuts
Omega-6 fatty acids are present in:
meat and poultry
cereals
eggs
nuts and seeds
some vegetable oils
Current guidelines recommend not taking fish oil supplements, as there is not enough evidence that they can help.
Spices
The nutrients in some spices have anti-inflammatory effects, too. Among the most promising are ginger and turmeric.
In one small study, 30 people who took 1 gram of powdered ginger every day for 8 weeks experienced a reduction in knee pain and improvements in mobility and quality of life.
To add ginger to your diet, try the following:
Grate fresh ginger into stir-fries or salad dressings.
Infuse chopped ginger in boiling water to make ginger tea.
Add powdered ginger to high-fiber, low-fat muffins.
Add fresh or powdered ginger to cakes, cookies, curries, and apple dishes.
Turmeric is a mustard-yellow spice from Asia and the main ingredient in yellow curry. It consists mainly of curcumin.
Studies have shown that taking around 1 g of curcumin for 8–12 weeks may help relieve pain and inflammation in osteoarthritis.
You can buy turmeric products and supplements online. Always check first with your doctor to make sure any supplements are safe for you to use.