Calcium: lack of calcium will obviously affect your knees. It can cause osteoporosis. Our body does not make calcium, so we have to get it from our diet. Milk, greens, almonds, , cereals, edamame, sardines, molasses and orange juice- all are a good source of calcium. Try to get as much vitamin D as possible too.
Vitamin D: it is the main nutrient required by our body for bone health. Lack of it can lead to fractures and bone loss. Calcium will not be absorbed by our body without this. Stand in early morning sunlight for 15 m every day. Try to eat more of egg yolks, cereals, cod liver oil, fish and dairy products.
Fish oil: the omega 3 fatty acids in fish oil will strengthen the knees and bones. It has anti-inflammatory properties. It reduces pain and stiffness. Those who have consumed it have found an improvement in their bone health. Have about 6 grams of fish oil. But also consult your doctor.
Vitamin C: this helps in forming the cartilage of your bones. It develops the bones, and maintains the quality of collagen, bone matrix and bones. It also reduces the risk of fractures. Many food items are a good source of vitamin C – bell pepper, broccoli, kiwi, spinach, cauliflower, papaya, Brussels, sprouts, etc. Have as much as possible.
Healthy weight: there is more pressure on the knees if someone is overweight. This makes the knees weak. Lose weight in a healthy manner. This will keep your knees safe and strong.
Anti-inflammatory food: inflammation can also weaken your knees. Eat flaxseeds, spinach, blue berries, sweet potatoes, avocados, turmeric, olive oil, ginger, walnuts, etc to fight it and protect your knees. Avoid eating food which can cause inflammation.
Some additional things you can do:
-Do not smoke and drink
-Don’t sit or stand for long hours
-Don’t wear high heels
-Limit salt intake