10. LEGUMES (LENTILS, CHICKPEAS, BLACK BEANS)
Why: High in protein and amino acids necessary for collagen and cartilage repair.
How to Use: Add to soups, salads, or stews.
Bonus Tips for Joint Health
Stay Hydrated: Water is essential for keeping cartilage hydrated and pliable.
Avoid Processed Foods: Limit sugar and refined carbs, which can exacerbate inflammation.
Incorporate Turmeric: Add turmeric to your diet for its anti-inflammatory curcumin content.
Sample Daily Meal Plan for Cartilage Health
Breakfast: Smoothie with spinach, berries, chia seeds, and almond milk.
Lunch: Quinoa salad with kale, avocado, and grilled salmon.
Snack: A handful of walnuts or an orange.
Dinner: Bone broth soup with lentils, garlic, and broccoli.
Incorporating these nutrient-rich foods into your diet can help rebuild knee cartilage, reduce joint pain, and improve mobility. Combine these with regular exercise and joint-friendly habits for the best results!
