Benefit: Packed with vitamin C, helping your body produce collagen—the building block for cartilage.

Tip: Add a handful to your morning oatmeal or yogurt.

Leafy Greens (Spinach, Kale)

Benefit: High in vitamin K and antioxidants, protecting bones and keeping joints strong.

Tip: Blend spinach into smoothies or sauté kale with olive oil and garlic.

Bone Broth

Benefit: A soothing source of collagen, amino acids, and minerals that nourish cartilage.

Tip: Sip warm or use as a soup base a few times a week.

Chia Seeds & Walnuts