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