Spinach, kale, and Swiss chard are full of antioxidants, vitamin K, and calcium.

These nutrients support bone strength and reduce cartilage breakdown.

4. Citrus Fruits

Oranges, grapefruits, and lemons provide vitamin C, which is crucial for collagen production.

Collagen is the main component of cartilage.

5. Nuts and Seeds

Almonds, walnuts, chia seeds, and flaxseeds supply healthy fats and vitamin E, which reduce joint inflammation.

6. Garlic & Onions

Contain sulfur compounds and antioxidants that help reduce cartilage degradation and inflammation.

7. Berries

Blueberries, strawberries, and raspberries have polyphenols that protect joints and may slow cartilage loss.

Tips for Joint Health

Pair these foods with regular low-impact exercise like swimming, cycling, or walking.

Stay hydrated—water helps keep joints lubricated.

Avoid excessive sugar and processed foods, which can accelerate inflammation.