6. Berries (Blueberries, Strawberries, Blackberries)
Berries contain high levels of antioxidants, which fight inflammation and protect joint tissues from oxidative damage.
Extra benefit: Helps maintain a healthy weight — reducing pressure on your knees.
7. Olive Oil
7. Olive OilOlive oil contains oleocanthal, a natural compound that works similarly to ibuprofen in reducing inflammation.
Tip: Use extra-virgin olive oil on salads or for light cooking.
8. Nuts & Seeds (Walnuts, Flaxseeds, Chia Seeds)
These are rich in omega-3s and anti-inflammatory compounds that support joint lubrication and reduce cartilage breakdown.
Daily dose: Handful of nuts or 1 tablespoon of seeds.
9. Avocado
Avocado provides healthy fats, vitamin E, and antioxidants that improve joint flexibility and reduce cartilage wear.
Good for: Salads, smoothies, toast.
10. Garlic & Onions
Both contain sulfur compounds that help repair cartilage and reduce inflammatory responses in the knees.
Bonus: Garlic also boosts the immune system and reduces joint stiffness.
