Rich in omega-3 fatty acids, fatty fish help reduce joint inflammation and support flexibility.
👉 Try this: Grill salmon with lemon and fresh herbs, or add sardines to a crisp green salad two to three times per week.
2. Berries (Blueberries, Strawberries)
Berries are packed with vitamin C, which supports collagen production—the building block of cartilage. Their antioxidants also help fight inflammation.
👉 Try this: Add a handful of blueberries or strawberries to your morning yogurt, oatmeal, or smoothie.
3. Leafy Greens (Spinach, Kale)
Greens are loaded with vitamin K, calcium, and antioxidants that protect bones and promote joint strength.
👉 Try this: Toss spinach into your favorite smoothie, or sauté kale with olive oil and garlic as a quick side dish.
4. Bone Broth
Slow-simmered bone broth provides collagen, amino acids, and minerals that support connective tissues.
👉 Try this: Sip it warm as a comforting drink or use it as a base for soups and stews a few times a week.
5. Chia Seeds & Walnuts
Both chia seeds and walnuts are excellent sources of plant-based omega-3s and magnesium, which help with comfort and mobility.
👉 Try this: Stir chia seeds into overnight oats or smoothies, and snack on a small handful of walnuts daily.
🥤 Knee-Loving Smoothie: Berry-Spinach Blend
