How to increase cartilage in joints

How to increase cartilage in joints

Are you suffering from joint points? Looking for ways on how to increase cartilage in joints ? Well, this article gives you all those you are looking for.

Cartilage acts as a cushion or pad, shielding bones at the joints at the time of movement. In elder adults & younger individuals who are actually physically active, such as athletes, cartilage can start to breakdown & become less cushiony over time. This leads to friction as well as pain, particularly in well-used joints such as the knees a situation called as osteoarthritis. 

In these situations doctor may recommend pain killers or relievers, supplements or surgery in dangerous cases, however a proper diet helps in managing this condition and even increase cartilage in joints. 

Cartilage is fundamentally a vascular & is thus it is quite difficult area to heal.Long term treatment is vital in ensuring healthy repair in order to avoid further complications in the future.Cartilage is a soft tissue padding which is present in between all joint and bones & acts as a shock absorber.

Reasonably the cartilage experiences so much of wear, tear & damage.Best way to increase cartilage in joints is to reduce inflammation, wear & tear, increase nutrients intake & antioxidants to the area & provide the joints with substances to rebuild.

Cartilage joints

How to increase cartilage in joints

Healthy diet eases joint inflammation & pain. The following are the different food items that help in increasing cartilage in joints


It minimizes inflammatory chemical levels related with overproduction of certain enzyme, which is vital for cartilage replacement however, when too much is produced, cartilage wears down. Joints probable absorb the juice when you consume it.

It is suggested to consume 2-3 tablespoons undiluted juice daily.

Colourful produce

It's rich in antioxidants &combats free radicals. People suffering from arthritis have over their fair share of free radicals, so they should make an additional effort to attain more antioxidants, particularly beta-carotene & vitamin C.

It is suggested to consume5-6 servings of vegetables & 3-4 servings of fruit daily; go for a colorful variety.

Fatty fish

Omega-3 fatty acids improve production of resolvins, a class of anti-inflammatory fats. They constrain the activity of inflammatory cells, a good thing for individuals with osteoarthritis or rheumatoid arthritis

It is suggested to consume2-3 servings a week of fatty fish like salmon, herring & mackerel.

Beat Inflammation

Presumably, anti-inflammatory diet helps in preventing & managing osteoarthritis. For this diet, increase intake of fresh vegetables & fruits, legumes, whole grains, lean protein from poultry & cold-water fish, & healthy fats from olive oil, seeds, nuts and avocado. It is also suggested that onions, garlic, parsley, celery, watercress & lemon for their anti-inflammatory potential. Joints need water to maintain it lubricated, thus it is recommended that it is getting six to eight glasses per day. This diet,also helps in losing weight.

Avoid Inflammatory Foods

Few foods create body inflammation, fueling joint pain when doing nothing assists in building new tissue. Besides incorporating healthy carbs, proteins and fats into your diet, it recommends evading refined carbohydrates in foods like white flour foods, sugary foods, white rice and beverages. Foods items rich in saturated fats, such as fatty meats & full-fat dairy, also leads to inflammatory state, as can trans fats found in food such as French fries & commercial baked goods.

Foods to Build Cartilage

Intake of below foods to increase cartilage in joints as well as to maintain overall health:

  • Flax seeds
  • Green tea
  • Avocados
  • Walnuts
  • Wild caught salmon, halibut, tuna
  • Organic eggs
  • Meats from grass fed animals
  • Fresh fruits & vegetables, particularly apples, berries, onions, cabbage, broccoli, kale, red peppers
  • Vitamin C
  • First pressed virgin olive oil that contains oleocanthal to stop inflammation
  • Omega 3 or fish oil inflammatory supplements

Diet tips for joint health

Make sure sufficient hydration as low water intake makes cartilage dry & even contribute to further humiliating of the cartilage material.

Minimize acidic foods as they contribute to swelling & acidity which wears down the cartilage & joints.Foods that are acidic are dairy, red meats,sugar, wheat,tea, alcohol,coffee, preserved & processed foods.

Rise alkalizing foods to minimize swelling & acidity.Foods which have an alkalizing effect are lemon juice,water, sprouts, seeds, nuts, grains, fish and alive foods (Green Barley powder, Spirulina).

Increase the intake of essential fatty acids in your diet by consuming the items such as avocadoes, fish, flax seed oil & raw oils

Follow a fore mentioned diet and increase the increase cartilage in joints .

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