Although no specific diet has been shown to prevent osteoarthritis, certain nutrients have been associated with a reduced risk of the disease or its severity. They include:
Omega-3 fatty acids. These healthy fats reduce joint inflammation, while unhealthy fats can increase it. Good sources of omega-3 fatty acids include fish oil and certain plant/nut oils, including walnut, canola, soybean, flaxseed/linseed, and olive.
Vitamin D. A handful of studies has shown that vitamin D supplements decreased knee pain in people with osteoarthritis. Your body makes most of the vitamin D it needs in response to sunlight. You can get more vitamin D in your diet by eating fatty fish such as salmon, mackerel, tuna, sardines, and herring; vitamin D-fortified milk and cereal; and eggs.