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Oranges, lemons, and grapefruits are high in vitamin C, which supports collagen production and has antioxidant effects.
How to Use: Include fresh citrus fruits or juice in your daily diet.
Leafy Greens
Spinach, kale, and collards are loaded with antioxidants and vitamin K, which support bone and cartilage health.
How to Use: Eat a serving of greens daily in salads, smoothies, or cooked dishes.
Berries
Blueberries, strawberries, and raspberries are anti-inflammatory and rich in vitamin C.
How to Use: Add a handful to breakfast or snacks daily.
Nuts and Seeds
Almonds, chia seeds, and walnuts are high in healthy fats, magnesium, and zinc, all of which aid joint repair.
How to Use: Eat a small handful daily or add to smoothies, yogurt, or salads.
Garlic and Onions
Contain sulfur compounds and antioxidants that reduce joint inflammation and cartilage breakdown.
How to Use: Cook with them regularly for added flavor and joint protection.
Tips for Better Results
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