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Bone broth can be made in bulk and stored frozen in individual portions for up to 3 months.
Greens, fruits, and fish should be consumed fresh or frozen (not canned) to preserve nutrients.
Smoothie ingredients can be pre-portioned and frozen for quick blending.
Store nuts and seeds in airtight containers to keep them fresh longer.
Variations:
Substitute fatty fish with plant-based omega-3 sources like chia seeds or algae oil if you’re vegan.
Use fermented foods like kimchi or sauerkraut to enhance gut health, which supports nutrient absorption.
Add moringa or spirulina powder to smoothies for an extra anti-inflammatory boost.
FAQ:
Q: Can cartilage really regenerate with food?
A: While food alone won’t rebuild cartilage overnight, a nutrient-rich diet supports the body's natural repair processes and can slow further deterioration.
Q: How long before I see results from dietary changes?
A: Improvements in joint comfort and mobility can be noticed within weeks, but consistent eating over several months provides the best long-term support.
Q: Should I take supplements instead?
A: Whole foods are always the best first step. However, some people may benefit from supplements like collagen, glucosamine, and curcumin—consult your healthcare provider.
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