Discover Which Foods Help Regenerate Cartilage

Although we tend to take away much importance, cartilages are a very important part of our body. They have the job, neither more nor less, than to support structures such as, for example, joints. They are very prone to injuries in athletes, very active people or the elderly. Thanks to food we can regenerate them. Do you want to know how? Then keep reading this article.


Cartilages, the most affected

They have the task of connecting the bones to each other and providing mobility. They are not as hard as bone structures or as elastic as muscles.

It is necessary to pay close attention to the cartilage, since it is a tissue that, once damaged, is very difficult to repair completely. This brings as a consequence different ailments, among them arthritis. Sprains are the usual injuries of this support. The most affected areas are:

  • Ankles
  • Knees
  • dolls
  • Elbows
  • Shoulders

They can also be injured by serious burns or accidents. The wounds are very painful and can even cause mobility problems.

What are the causes of cartilage problems?

  • Aging
  • Degenerative diseases
  • Excessive physical activity
  • Obesity
  • Stress
  • Load or transport heavy things
  • Insufficient nutrient supply

It is vital that the cartilages remain healthy, especially those of the knees, which are those that hold more weight (of almost the entire body). The most common symptoms of injury or damage are:

  • Pain when moving the limb or joint
  • Limitation of movement in the area
  • Deformity
  • Inflammation
  • Redness

Feeding and cartilages

A proper diet allows to care for, reinforce and regenerate this part of the body in a natural way. A balanced diet to achieve this goal should include the following nutrients:

  • Vitamins A, C and D
  • Calcium
  • Lysine
  • Match
  • Fluorine
  • Magnesium
  • Proteins

In addition, it is very important to drink water to hydrate the cartilage and joints. Do not forget your dose of 2 liters per day.

Speaking of nutrients necessary to maintain healthy cartilages and treat them in case of discomfort or pain, we can highlight the following:


This compound has the ability to prevent fatigue and facilitate recovery in case of damage. The recommended intake is 12 mg per kg of weight. What are the major sources of lysine?

  • Vegetables
  • Red meats
  • Eggs
  • Cod
  • Soy
  • cheese
  • Nuts
  • Beer yeast

Vitamin C

It is a great antioxidant with the ability to increase our defenses, in addition to naturally producing collagen. This means that it helps to regenerate connective tissues, allows a better functioning of the blood vessels and a transport of oxygenated blood flow, which is responsible for the recovery of the lesions. Among the foods with the highest amount of vitamin C are:

  • Oranges
  • Tomatoes
  • Pineapples
  • Peaches
  • Coles
  • Strawberries
  • Kiwis
  • Onions
  • Peppers
  • Lettuce
  • Tangerines
  • grapes
  • Blackberries

The minimum recommended dose is 75 mg for women and 90 mg for men.

Vitamin D

Exposure to sunlight is the best way to add vitamin D to our body. It contributes to improve the mobility of the joints and, in addition, prevents diseases such as osteoporosis and arthritis, and even avoids problems in the cartilage.

With food we can also incorporate vitamin D into our body. The main sources of this nutrient are:

  • Wholemeal bread
  • Milk
  • Whole grains
  • Salmon
  • Herring
  • Oysters


This protein structures the cartilaginous tissues, tendons and bones. The studies have reached the conclusion that facilitates the union between all these. The simplest way to add it to the body is by eating gelatin. But attention, it is advisable to be low in calories because otherwise the sugar will be reducing the properties of collagen.

In addition to being a rich dessert, it can be used as a main component in various foods, both sweet and salty, in case you buy unflavored gelatine leaves. It is perfect to regenerate the cartilages of the hip and knees. The right amount per day is 10 grams. If consumed regularly, it can completely eliminate the symptoms of osteoarthritis.

Spices and anti-inflammatory plants

To be able to recover and regenerate a cartilage or a joint, it is necessary to consume certain herbs and spices. Among the first we highlight two: Willow and harpagofito. Among the latter, ginger and turmeric. Adding them to our infusions and meals will help the mobility and flexibility of the extremities.

Omega-3 fatty acids

To strengthen the cartilages, especially the knee, you must limit the consumption of saturated fats (for example, those contained in fast food) and change them for lean proteins (tofu, beans, etc.) and Omega 3 fatty acids. The latter have the ability to reduce chronic inflammation. The main sources of this nutrient are:

  • Tuna
  • Seafood
  • Sardines
  • Scallops
  • Spinach
  • Chicory
  • Kale
  • Chard
  • Hemp seeds
  • Chia seeds
  • Pumpkin seeds
  • ManĂ­ Sacha Inchi
  • Linseed oil
  • Fish oil

Good habits to avoid wear on the cartilage

It is convenient to carry out a preventive plan so that the cartilages are not damaged. In addition to eating in a balanced way and adding the right nutrients, it is necessary to comply with a kind of routine. Some advices:

  • Exercise starting at an initial level and increasing intensity
  • Walk everyday
  • Perform stretches of legs, shoulders, hips, etc.
  • Massaging the most conflictive or vulnerable areas
  • Be careful when lifting weight in our daily activities
  • Consult the doctor as soon as the symptoms begin.

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