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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.
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
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