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Fiber In a re­cent study, sub­jects who ate the most fiber were less likely to have knee arthri­tis than those who ate the least. Abun­dant in fruit and veg­gies, fiber can help keep weight in check and may have anti-in­flam­ma­tory prop­er­ties.

Vi­ta­min K Peo­ple with the high­est lev­els of vi­ta­min K in their blood were less likely to de­velop knee arthri­tis, in one study. Boost your lev­els by eat­ing spinach and other leafy greens, cab­bage and cau­li­flower.

Wine Re­search found that those who drank wine in moder­a­tion were less likely to have knee or hip arthri­tis. Beer drinkers, how­ever, upped their risk. The dif­fer­ence may be due to the pro­tec­tive an­tiox­i­dants in dark-skinned grapes.

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