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Introduction
Joint pain and stiffness, often caused by worn-out cartilage, can make everyday activities challenging. Cartilage, the cushioning tissue in your joints, doesn’t regenerate easily, but with the right nutrients, you can support its repair and promote joint health. Including specific foods in your diet can boost collagen production, reduce inflammation, and improve joint flexibility. Here’s a list of foods that can help rebuild knee cartilage and keep your joints healthy.
Top Foods That Support Cartilage Repair
Bone Broth
Rich in collagen, glucosamine, and chondroitin—essential for cartilage repair—and also supplies amino acids for joint tissue health.
How to Use: Drink 1 cup daily or use it as a base in soups and stews.
Fatty Fish
Salmon, mackerel, and sardines contain omega-3 fatty acids that reduce joint inflammation and protect cartilage.
How to Use: Eat 2–3 servings per week.
Citrus Fruits
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