Top Foods to Rebuild Knee Cartilage 1. Bone Broth Why: Bone broth is rich in collagen, glucosamine, and chondroitin—key components for cartilage repair. How to Use: Drink a cup daily or use it as a base for soups and stews. 2. Fatty Fish (Salmon, Mackerel, Sardines) Why: Loaded with omega-3 fatty acids, which reduce inflammation and support joint health. How to Use: Aim for 2–3 servings of fatty fish per week. 3. Leafy Greens (Spinach, Kale, Broccoli) Why: High in vitamins C and K, which aid in collagen synthesis and protect cartilage. How to Use: Add them to salads, smoothies, or soups. 4. Citrus Fruits (Oranges, Lemons, Grapefruits) Why: Packed with vitamin C, essential for collagen production. How to Use: Eat fresh or squeeze into water for a refreshing drink. 5. Nuts and Seeds (Almonds, Walnuts, Chia Seeds, Flaxseeds) Why: Rich in omega-3s, vitamin E, and anti-inflammatory compounds. How to Use: Snack on a handful daily or sprinkle over oatmeal or yogurt. Read more on next page

6. Berries (Blueberries, Strawberries, Raspberries)
Why: High in antioxidants that combat inflammation and protect cartilage from oxidative stress.
How to Use: Enjoy as a snack or add to smoothies and cereals.
7. Avocado
Why: Contains healthy fats and vitamin E, which reduce inflammation and promote cartilage health.
How to Use: Add to salads, toast, or smoothies.
8. Garlic and Onions
Why: Contain sulfur compounds that support cartilage repair and reduce joint pain.
How to Use: Incorporate into daily cooking for flavor and health benefits.
9. Whole Grains (Quinoa, Brown Rice, Oats)
Why: Provide complex carbohydrates that fuel joint repair and reduce inflammation.
How to Use: Swap refined grains for whole grains in meals.
10. Legumes (Lentils, Chickpeas, Black Beans)
Why: High in protein and amino acids necessary for collagen and cartilage repair.

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