Bone broth is one of the best natural sources of collagen, which is essential for cartilage structure. It contains:
✅ Collagen – Helps strengthen and restore cartilage
✅ Chondroitin & Glucosamine – Compounds that support joint flexibility
💡 How to Consume: Drink 1 cup daily or use it as a base for soups and stews.
2. Fatty Fish – Omega-3 for Joint Lubrication
Salmon, mackerel, and sardines are packed with omega-3 fatty acids, which help reduce inflammation and promote joint lubrication.
✅ Omega-3s – Reduce inflammation and slow cartilage degeneration
✅ Vitamin D – Supports bone strength
💡 How to Consume: Eat 2-3 servings per week or take a fish oil supplement.
3. Leafy Greens – Vitamin C for Cartilage Repair
Spinach, kale, and Swiss chard are rich in antioxidants and vitamin C, which aid collagen production and protect joints.
✅ Vitamin C – Stimulates collagen synthesis
✅ Anti-inflammatory compounds – Reduce joint swelling
💡 How to Consume: Add greens to salads, smoothies, or stir-fries daily.
