5 Foods to Lubricate Knee Joints & Naturally Increase Synovial Fluid

Eating the right foods can naturally increase synovial fluid and help lubricate your knee joints. Here are 5 anti-inflammatory foods for improving joint health.

Anju Mobin - Writer for Trim Down Club
By Anju Mobin
Nevena Radulović - Editor for Trim Down Club
Edited by Nevena Radulović

Updated December 13, 2022.

Blonde woman smiling and holding a bowl with salad

When the synovial fluid in the joints is low, it leads to joint stiffness and other complications such as osteoarthritis. A thick liquid with an egg white-like consistency, the synovial fluid works as a lubricant and reduces the friction between joints.

Eating the right foods can naturally increase synovial fluid and help lubricate your knee joints. While these foods don't cure existing joint conditions like osteoarthritis, they may help relieve joint pain and improve symptoms.

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1. Omega-3-Rich Food

Eating foods rich in omega-3 can help reduce inflammation in your joints and promote joint health. Studies confirm that these foods protect against cartilage loss in osteoarthritis.

The best sources of omega-3 are fatty fish such as salmon, mackerel, herring, sardines, and anchovies since they're rich in the omega-3 fats EPA and DHA. Oysters and cod liver oil are really good sources as well.

2. Fruits

Fruits are rich in antioxidants and help reduce inflammation in the body. For example, tomatoes contain the powerful antioxidant lycopene, while blueberries are high in anthocyanins.

Pineapples contain bromelain, which reduces joint pain from both osteoarthritis and rheumatoid arthritis. Apples also have anti-inflammatory benefits beneficial for soothing your joints.

3. Seeds and Nuts

Flax seeds, chia seeds, and walnuts contain the omega-3 fatty acid ALA (Alpha-Linolenic Acid), which reduces inflammatory proteins in your body. What's more, seeds and nuts boost brain functions, reduce the risk of heart disease, and much more, making them a valuable addition to your nutrition plan.

4. Vegetables

Cruciferous vegetables contain sulforaphane, which researchers have found can block cartilage-destroying enzymes.

So, make sure to include plenty of cabbage, kale, broccoli, cauliflower, and Brussels sprouts in your diet. Other vegetables like bell peppers are rich in vitamin C and may also help reduce cartilage damage in the joints.

5. Dark Chocolate

While sugar is inflammatory, chocolate thankfully has anti-inflammatory properties. Cocoa is very rich in antioxidants with flavonoids such as catechin, epicatechin, and procyanidins.

The higher the percentage of cocoa in the chocolate, the more helpful it is in fighting inflammation in your joints. So, make sure to opt for dark chocolate with 70% or more cocoa.

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Stimulate Knee Joints Lubrication With the Right Food

Cruciferous vegetables, fruits such as apples, pineapples, blueberries, and tomatoes, omega-3 rich fatty fishes, seeds, and nuts, as well as, dark chocolate are all anti-inflammatory foods that help lubricate knee joints and naturally boost synovial fluid.

Along with a healthy, nutritious diet, regular exercise is also important for maintaining healthy joints. Combining healthy foods and regular exercise with healing methods such as systemic enzyme therapy or taking muscle relaxers is sure to alleviate some of the pain arthritis causes in your knees.

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