When cartilage breaks down, it can cause inflammation and pain that limits your mobility and prevents you from doing the things you love. Luckily, a simple diet change may help prevent cartilage breakdown as well as help rebuild and maintain it.

What is Cartilage?

Cartilage is one of the most important connective tissues in our bodies. It protects our joints and bones, allows for fluid circulation between the joints, and delivers nutrients to them. ​Foods that can help rebuild or maintain your body’s supply of cartilage include:

Sardines

Sardines help rebuild cartilage because they are high in calcium, omega-3 fatty acids, and vitamin D. These nutrients are beneficial for maintaining healthy joint function. Calcium helps keep bones strong, omega-3 fatty acids help reduce inflammation, and vitamin D is essential for bone health.

Salmon

Like sardines, including salmon into your diet is one way to ensure your cartilage has the nutrients it needs. Salmon is rich in omega-3 fatty acids and vitamin D, which help prevent cartilage loss. In addition, salmon also contains astaxanthin, a powerful antioxidant that helps protect cartilage from damage.

Broccoli

Broccoli is a good source of vitamins C and K, which are essential for helping cartilage repair. In addition, broccoli promotes good joint health by helping your body maintain healthy collagen synthesis while also helping prevent osteoarthritis.

Avocados

Avocados are a great source of healthy fats and are high in vitamin K, which assists in the repair of cartilage. Avocado/soybean unsaponifiables are a type of phytonutrient found in avocados that are effective in preventing cartilage degradation and helping promote cartilage repair. Those with osteoarthritis may benefit from including avocados in their diet.

Berries

Berries are a good source of antioxidants and contain anthocyanins, which may help reduce inflammation. Inflammation is a common cause of cartilage degradation, and by eating berries, you can help fight it off. In addition, berries such as blueberries, strawberries, and blackberries are high in vitamin C, which is essential for collagen production.

Spices

Turmeric contains curcumin, which may help reduce inflammation. Ginger is also anti-inflammatory and has been shown to slow the progression of osteoarthritis. Both ginger and turmeric can be added to various dishes like soups, stews, or even teas for a cartilage-preserving meal.

The Mediterranean Diet

The Mediterranean diet is a well-rounded diet that is beneficial for overall health, including joint health. The Mediterranean diet is high in fruits, vegetables, whole grains, legumes, nuts, and healthy fats. All of these foods are beneficial for maintaining cartilage and preventing joint pain. By following this anti-inflammatory diet, you can keep your joints healthy and pain-free.

Foods to Avoid

While eating the above-listed foods can help maintain cartilage, there are also some you should avoid. Avoiding processed foods is a great place to start. Foods high in unhealthy fats, sugar, and salt, may aggravate inflammation and lead to cartilage degradation. Additionally, drinking alcohol in excess may cause the body to excrete calcium and other nutrients that are essential for cartilage health. If you experience chronic pain or joint stiffness, it is best to speak with a doctor about what dietary changes may be best for you.

Maintaining a healthy diet can make a world of difference in keeping cartilage healthy and strong. Eating the right foods can help keep your joints flexible, reduce pain in sore areas, and prevent further cartilage degradation.

Contact Rejuvinix

If home remedies and diet changes are not enough to reduce your pain and inflammation, consider contacting Rejuvinix.

Rejuvinx is dedicated to providing patients with non-surgical joint therapy that can help reduce pain and improve mobility. Request an appointment today and take the first step towards pain-free living.