Updated: 18-06-2025
How To Increase Cartilage In Joints
Are you suffering from joint pain?
Looking for ways to increase cartilage in joints?
Well, this article gives you all that you are looking for.
Cartilage acts as a cushion or pad, shielding bones at the joints during movement.
In elder adults & younger individuals who are physically active, such as athletes, cartilage can start to break down & 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 osteoarthritis.
In these situations, doctors may recommend painkillers or relievers, supplements, or surgery in dangerous cases.
However, a proper diet helps in managing this condition and even increases cartilage in joints.
Cartilage is fundamentally avascular and is thus quite a difficult area to heal.
Long-term treatment is vital in ensuring healthy repair to avoid further complications in the future.
Cartilage is a soft tissue padding present between all joints and bones and acts as a shock absorber.
Reasonably, the cartilage experiences so much wear, tear & damage.
The best way to increase cartilage in joints is to reduce inflammation and wear & tear, increase nutrient intake & antioxidants to the area & provide the joints with substances to rebuild.
How to increase cartilage in joints
A healthy diet eases joint inflammation & pain.
The following are the different food items that help in increasing cartilage in joints:
1. Pomegranate
It minimises inflammatory chemical levels related to the overproduction of certain enzymes, which is vital for cartilage replacement.
However, when too much is produced, the cartilage wears down. Joints probably absorb the juice when you consume it.
It is suggested to consume 2-3 tablespoons of undiluted juice daily.
2. Colorful produce
It’s rich in antioxidants & combats free radicals.
People suffering from arthritis have had 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 consume 5-6 servings of vegetables & 3-4 servings of fruit daily; go for a colourful variety.
3. Fatty fish
Omega-3 fatty acids improve the 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 consume 2-3 servings a week of fatty fish like salmon, herring & mackerel.
4. Beat Inflammation
Presumably, an anti-inflammatory diet helps in preventing & managing osteoarthritis.
For this diet, increase your 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 keep them lubricated; thus, it is recommended that they get six to eight glasses per day. This diet also helps in losing weight.
5. Avoid Inflammatory Foods
Few foods create body inflammation, fuelling joint pain when doing nothing to assist in building new tissue.
Besides incorporating healthy carbs, proteins, and fats into your diet, it recommends avoiding refined carbohydrates in foods like white flour foods, sugary foods, white rice, and beverages.
Foods rich in saturated fats, such as fatty meats & full-fat dairy, also lead to an inflammatory state, as can trans fats found in food such as French fries & commercial baked goods.
Foods to Build Cartilage
Intake of the following foods to increase cartilage in joints, as well as to maintain overall health:
- Flax seeds
- Green tea
- Avocados
- Walnuts
- Wild-caught salmon, halibut, and 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
Essential Diet tips for joint health
Make sure to hydrate sufficiently, as low water intake makes cartilage dry & even contributes to further damaging cartilage material.
Minimise acidic foods, as they contribute to swelling & acidity, which wears down the cartilage & joints.
Acidic foods are dairy, red meats, sugar, wheat, tea, alcohol, coffee, and preserved & processed foods.
Rise, alkalising foods to minimise swelling & acidity.
Foods that have an alkalising effect are lemon juice, water, sprouts, seeds, nuts, grains, fish, and live foods (green barley powder, spirulina).
Increase the intake of essential fatty acids in your diet by consuming items such as avocados, fish, flaxseed oil & raw oils.
Follow the aforementioned diet and increase the increased cartilage in joints.
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