If you’re dealing with joint pain or stiffness due to worn-out cartilage, incorporating specific foods into your diet can support cartilage repair and overall joint health. These foods are rich in nutrients that promote collagen production, reduce inflammation, and strengthen your joints.
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)
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