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Top Foods to Rebuild Knee Cartilage
1. Bone Broth
Why: Bone broth is rich in collagen, glucosamine, and chondroitin—key components for cartilage repair.
How to Use: Drink a cup daily or use it as a base for soups and stews.
2. Fatty Fish (Salmon, Mackerel, Sardines)
Why: Loaded with omega-3 fatty acids, which reduce inflammation and support joint health.
How to Use: Aim for 2–3 servings of fatty fish per week.
3. Leafy Greens (Spinach, Kale, Broccoli)
Why: High in vitamins C and K, which aid in collagen synthesis and protect cartilage.
How to Use: Add them to salads, smoothies, or soups.
4. Citrus Fruits (Oranges, Lemons, Grapefruits)
Why: Packed with vitamin C, essential for collagen production.
How to Use: Eat fresh or squeeze into water for a refreshing drink.
5. Nuts and Seeds (Almonds, Walnuts, Chia Seeds, Flaxseeds)
Why: Rich in omega-3s, vitamin E, and anti-inflammatory compounds.
How to Use: Snack on a handful daily or sprinkle over oatmeal or yogurt.
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