Many people are unaware of the massive role nutrition plays in knee pain. The foods you eat can regulate your knees inflammation levels and pain through healthy fats, vitamins and antioxidants. If you are struggling with knee pain, it is critical to eat these foods on a daily basis. Give it a try and pay attention to how you feel overall and how your knees are functioning. Within 1-2 weeks you should notice substantial results with these simple changes and tips.
Blueberries
the edible blue or blackish berry of any of several North American plants (genus Vaccinium) of the heath family (1)
Serving size: 1 cup
Calories: 84
Protein: 1.1g
Carbs: 21g
Fat: .5g
Fiber: 3.5g
Sugar: 15g
Nutrition:
Manganese: .5mg / 22% Daily Value
Vitamin C: 14.4mg / 16%
Vitamin K: 28.6mcg / 24% (2)
Tip: Blueberries go great with any meal or as a stand-alone snack. Fresh organic blueberries are the best but sometimes can be expensive. A great alternative is organic frozen blueberries at Costco.
Avocados
a pulpy green- to purple-skinned nutty-flavored fruit of any of various tropical American trees (genus Persea especially P. americana) of the laurel family (3)
Serving size: 1 avocado
Calories: 322
Protein: 4g
Carbs: 17g
Fat: 30g
Fiber: 14g
Sugar: 1.3g
Nutrition:
Potassium: 974.9mg / 21% Daily Value
Copper: .4mg / 42%
Manganese: .3mg / 12%
Vitamin C: 20.1mg / 22%
Riboflavin: .3mg / 20%
Niacin: 3.5mg / 22%
Vitamin B5: 2.8mg / 56%
Vitamin B6: .5mg / 30%
Folate: 162.8mcg / 41%
Vitamin E: 4.2mg / 28%
Vitamin K: 42.2mcg / 35% (4)
Tip: Add 1 whole avocado to your smoothie per day for extra nutrition. It also adds a nice creamy taste to the smoothie.
Sardines
any of several small or immature fishes of the herring family (5)
Serving size: 1 can
Calories: 191
Protein: 22.7g
Carbs: 0
Fat: 11g
Fiber: 0
Sugar: 0
Nutrition:
Calcium: 351.4mg / 27% Daily Value
Iron: 2.7mg / 15%
Phosphorus: 450.8mg / 36%
Sodium: 282.4mg / 12%
Zinc: 1.2mg / 11%
Copper: .2mg / 19%
Selenium: 48.5mcg / 88%
Riboflavin: .2mg / 16%
Niacin: 4.8mg / 30%
Vitamin B5: .6mg / 12%
Choline: 69mg / 13%
Vitamin B12: 8.2mcg / 343%
Vitamin E: 1.9mg / 13%
Vitamin D: 4.4mcg / 22% (6)
Tip: If you don’t like to eat sardines straight out of the can, mix them up with diced pickles, garlic and avocado mayo and put it into a wrap for lunch.
Dark Cherry
any of numerous trees and shrubs (genus Prunus) of the rose family that bear pale yellow to deep red or blackish smooth-skinned drupes enclosing a smooth seed and that include some cultivated for their fruits or ornamental flowers. (7)
Serving size: 1 cup
Calories: 97
Protein: 1.6g
Carbs: 25g
Fat: .3g
Fiber: 3.2g
Sugar: 20g
Nutrition:
Copper: .1mg / 10% Daily Value
Vitamin C: 10.8mg / 12% (8)
Tip: Substitute your after dinner dessert with 1 cup of dark cherries. This will satisfy your sweet tooth and lower your inflammation.
Salmon
any of several anadromous salmonid fishes (genus Oncorhynchus) chiefly of the northern Pacific that typically die after spawning and include the coho, sockeye salmon, chum salmon, Chinook salmon, and pink salmon. (9)
Serving size: 6oz fillet
Calories: 265
Protein: 45g
Carbs: 0
Fat: 9.5g
Fiber: 0
Sugar: 0
Nutrition:
Potassium: 741.2mg / 15% Daily Value
Magnesium: 61.2mg / 15%
Phosphorus: 518.5mg / 41%
Copper: .1mg / 14%
Selenium: 60.4mcg / 110%
Vitamin A: 98.6mcg / 11%
Thiamin (B1): .3mg / 22%
Riboflavin (B2): .4mg / 32%
Niacin (B3): 17.2mg / 108%
Vitamin B5: 2.2mg / 43%
Vitamin B6: 1.4mg / 83%
Choline: 191.4mg / 35%
Vitamin B12: 7.6mcg / 317%
Vitamin E: 1.7mg / 11%
Vitamin D: 28.4mcg / 142% (10)
Tip: Make sure to buy wild caught salmon and avoid farmed salmon as it is not as healthy.
Grass Fed Beef
the flesh of a grass fed adult domestic bovine (such as a steer or cow) used as food. (11)
Serving size: 3 ounces
Calories: 99
Protein: 20g
Carbs: 0
Fat: 2.3g
Fiber: 0
Sugar: 0
Nutrition:
Phosphorus: 180.2mg / 14% Daily Value
Zinc: 3.1mg / 28%
Selenium: 17.9mcg / 33%
Niacin (B3): 5.7mg / 36%
Choline: 55.3mg / 10%
Vitamin B12: 1.1mcg / 45% (12)
Tip: Make sure you pay attention and buy grass fed beef NOT conventionally raised beef as grass fed in anti-inflammatory and regular conventional beef is inflammatory.
Chicken Bone Broth
Bone broth, sometimes called stock, is liquid made from boiling animal bones and connective tissue. Chefs use stock as a base for soups, sauces, and gravies. Some people drink it on its own. (13)
Serving size: 1 cup
Calories: 50
Protein: 10g
Carbs: 0
Fat: 1g
Fiber: 0
Sugar: 0
Nutrition:
Collagen: 5g (14)
Tip: Add a half cup of bone broth to your morning coffee for additional fuel to start the day.
Free Range Eggs
In general, hens that are free to roam in their houses and have access to some outside space produce free-range eggs. (15)
Serving size: 1 egg
Calories: 70
Protein: 6g
Carbs: 0
Fat: 5g
Fiber: 0
Sugar: 0
Nutrition:
Selenium: 15.4mg / 28% Daily Value
Riboflavin (B2): .2mg / 18%
Vitamin B5: .8mg / 15%
Choline: 146.9mg / 27%
Vitamin B12: .4mcg / 19% (16)
Tip: Eggs are a wonderful breakfast food and easy to prepare. Make sure to cook at low heat for maximum health benefits.
