Foods to Rebuild Knee Cartilage: This Is What You Should Eat!

1. In a large pot, heat olive oil over medium heat. Add carrots, celery, and sweet potatoes. Sauté for 5–7 minutes.
2. Add turmeric, black pepper, and ginger. Stir to combine.
3. Pour in bone broth, chickpeas, and quinoa/lentils. Bring to a boil, then reduce heat to low and simmer for 20–25 minutes.
4. Add kale/spinach and lemon juice in the last 5 minutes of cooking.
5. Adjust seasoning. Serve warm, optionally topped with salmon or a poached egg.

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 Bonus: Collagen Smoothie Recipe

Great for breakfast or recovery!

Ingredients:

• 1 scoop collagen powder
• 1/2 cup frozen berries
• 1 cup unsweetened almond milk
• 1 tbsp chia seeds
• Handful of spinach
• 1/2 banana
• Juice of 1/2 lemon

Blend until smooth and drink daily.

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 Tips to Maximize Cartilage Health:

• Stay hydrated – cartilage is 80% water.
• Avoid processed foods, excess sugar, and trans fats – they increase inflammation.
• Combine healthy diet with gentle exercise, like swimming or biking.
• Consider supplements: glucosamine, chondroitin, MSM, vitamin D, and turmeric extract.