How to regenerate knee cartilage naturally with food

How to regenerate knee cartilage naturally with food
How to regenerate knee cartilage naturally with food

How to regenerate knee cartilage naturally with food

Cartilage is a connective tissue found in many parts of the body; it is responsible for holding bones together, reducing friction, acting as a cushion between joints, and providing support for the body’s weight when we run, bend or stretch.

The knee cartilage tends to wear down with age due to stress on the joints from regular movement. Even your weight can become a villain to your cartilage.

When the cartilage is damaged, it can lead to pain, inflammation, limited range of motion and stiffness that can eventually progress to Osteoarthritis (OA), the most common type of arthritis.

Another negative side to this is that, unlike other body parts, cartilage does not have a blood supply and for this reason, damaged cartilage takes much longer to heal compared to other tissues that are supplied by the blood.

People may say osteoarthritis is more common or associated with old age. This is true but you should take note of the fact that cartilage degenerates in everyone but at different levels or degrees, at a larger degree for elderly people.

Knee cartilage is capable of regenerating itself but it occurs at a very slow rate due to the absence of blood vessels, considering that bleeding is very necessary for healing.

Some doctors encourage new cartilage growth by using a technique that involves making a small abrasion in the bone underneath the injured cartilage, with the hope that the blood from the damaged bone will facilitate new cartilage growth.

Other surgical methods are also suggested for people with severe knee problems.

Nutrition is also a factor put into consideration when dealing with cartilage regeneration.

How to regenerate knee cartilage naturally with food
Cartilage replacements – How to regenerate knee cartilage naturally with food

There are some food that naturally help regenerate cartilage and reduce joint pains. Some of them include;

  1. Dark green and leafy vegetables

Broccoli and Brussel sprouts are typical examples of dark green and leafy vegetables you should incorporate into your diet. They contain Vitamin K especially Brussel sprouts,  which is essential for bone and joint health.

Eating dark green and leafy vegetables also boosts antioxidants in your body and increases magnesium and calcium levels. The carotenoid content in the vegetables also effectively reduced the rate of cartilage degeneration.

  1. Avocado

Avocado has great health benefits. They are rich in monounsaturated antioxidant oils that fight the free radicals of the body and prevent inflammation.

Avocado also contains essential fatty acids and beta-sitosterol that repair the connective tissue and cartilage.

One study showed that avocado was used to treat osteoarthritis due to its oxidative and anti-inflammatory properties,

It is also rich in Vitamin E which boosts weight-bearing ability thus reducing the stress on your joints.

How to regenerate knee cartilage naturally with food
How to regenerate knee cartilage naturally with food
  1. Brown rice

Brown rice contains a chemical called hyaluronic acid that serves as a lubricant to the joint and a shock absorber that can protect your knees from any damage due to jerking actions.

Dietary sources of hyaluronic acid like brown rice help to treat very minor cases of cartilage damage or to supplement other treatments to confront osteoarthritis in a holistic manner.

Brown rice naturally helps reduce cartilage degeneration as well as aid cartilage regeneration.

  1. Oily fish

Fish is highly nutritious, packed with omega- 3 fatty acids, Vitamin D, and calcium which are essential for a healthy joint.

Fish also has anti-inflammatory properties that gradually reduce inflammation and stiffness of knee joints.

Oily fish supplies vitamin D which helps in absorbing calcium into your bones to strengthen them and reduce stress on knee cartilage.

Fish types recommended to be helpful in cartilage regeneration include; Salmon, mackerel and sardine.

If you are vegan, you could consider other options like vegetables.

  1. Nuts

Brazil nuts, sesame seeds and walnuts are typical examples. Nuts are a good source of hyaluronic acid and magnesium.

To maximize the introduction of hyaluronic acid into your diet, your body needs magnesium for quicker absorption. Nuts can provide the magnesium your body needs for this process.

The high selenium content in Brazil nuts helps to improve the quality of collagen, the cartilage protein.

It is also important you watch your portion sizes as it’s possible to overdo it on calorie-dense nuts. You could consider other good but lesser sources of magnesium like Mackerel, Pollock or tuna.

  1. Turmeric

Did you know that turmeric can repair cartilage? Turmeric contains Curcumin, the ingredient that effectively contributes to reducing knee pains and aches. Its anti-inflammatory property makes it a natural knee cartilage regenerator.

How to regenerate knee cartilage naturally with food
Cartilage replacement – How to regenerate knee cartilage naturally with food
  1. Green tea

Green tea is known to be healthy and used for diverse health conditions and knee cartilage regeneration is not excluded from one of these health conditions.

Numerous studies have stated that compounds present in green tea; catechins and polyphenols help in restoring cartilage and also play a role in preventing rheumatic arthritis.

You wouldn’t just be restoring your cartilage by taking green tea, you will also be benefitting from other health benefits green tea provides.

  1. Oranges

Oranges supply you with essential nutrients like Vitamin C. Vitamin C helps to promote the building of collagen, the protein that forms knee cartilage.

It also helps in cartilage regeneration and protection. Apart from oranges, other vitamin c rich fruits like Kiwis, kale, red peppers and strawberries can also help.

Collagen also gives you a youthful skin, fresh and clean.

How to regenerate knee cartilage naturally with food
Knee cartilage replacement – How to regenerate knee cartilage naturally with food
  1. Pomegranates

Pomegranates are known for their antioxidant and anti-inflammatory properties.

Research from Café Western Reserve University showed that pomegranates are helpful in the production of several mediators of cartilage catabolism.

Pomegranates also help the body produce substances that protect the cartilage and helps regenerates them when necessary.

important tips to reduce joint problems

  1. Monitor your body weight: Being overweight can cause a lot of stress to your cartilage increasing the rate of its decay. So, therefore, it is very essential to be conscious about your weight.
  2. Avoid Red meat and soy: Too much protein poses a lot of risk to your cartilage. On this note, it is advisable you avoid red meat, soy and other allergens.
  3. Reduce your caffeine intake: Caffeine causes dehydration and pulls out a lot of nutrients from your body. Could be a bit difficult especially for those who take caffeine on a daily basis to stay alert and active but take it gradually.
  4. Exercise regularly: Keep yourself fit, flexible and healthy by exercising often. People with knee aches could perform less vigorous exercise like taking walks, just make sure you are staying active.


Knee cartilage regeneration can happen naturally and your nutrition or diet has a major role to okay. The foods listed in the article above are healthy and can help delay or prevent the need for joint replacement.

Keeping your body active and healthy by watching your food intake to prevent becoming overweight and exercising often can reduce the rate of you developing knee injuries and osteoarthritis.