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Build Cartilage in Your Knees by Eating These Foods

Posted by on Dec 6, 2013 in Healing, Health Tips | 11 comments

Build Cartilage in Your Knees by Eating These FoodsThe knee is the largest joint in body. It is made up of the femur at the lower end of the thighbone, the tibia at the upper end of shinbone, and the patella or kneecap. Connected by ligaments and cartilage, as well as the cushioning meniscus that protects the area where the femur and tibia meet, the knee is always vulnerable to injury through overuse.

Knee Stabilizers
There are several pivotal stabilizers that are important to keep strong and healthy. There include:
•    The iliotibial band, or IT band, a thick tissue running from the outside of the pelvis to the outside of knee, functioning to stabilizes the knee during physical activity
•    The anterior cruciate ligament or ACL, one of major ligaments in knee
•    The meniscus, which functions as a shock absorber to protect the knee from impact

Exercise and Diet
The knees are also supported by the quadriceps, hamstrings, and gluteal muscles, as well as essential cartilage. Making sure that all of these elements are functioning optimally and to avoid injury, it is paramount that you get enough exercise and eat a well-balanced diet. Keeping your weight down by watching calories is another way to protect and care for your knees and all that surround them.

Avoiding Inflammatory Foods
The cartilage surrounding the knee area is especially vulnerable to overuse. By eating specific foods, you can build cartilage and thus protect the joint. At Live Well Holistic Health we cannot overemphasize the importance of avoiding inflammatory foods to help keep the knees stay supple, strong, and resistant.

Some of the most inflammatory foods are those that are highly processed, such as fast foods, gluten based foods, and transfats, which are found in snack foods like chips and commercially made pastries. Avoiding sugary foods, as well as cow-milk based dairy can also help to reduce the possibility of inflammation.

Lower Cooking Temperatures
High cooking temperatures can also be responsible for producing inflammation in the body, as certain inflammatory compounds are produced with excess heat. This occurs in grilling and broiling meats, for example. Using gentler cooking methods is a better alternative, such as poaching and slow baking.

Reversing Damages
Eating inflammatory foods over a long period of time can be dangerous for the health of your joints, as well as the rest of your body. But there are ways to reverse damages, and these include choosing anti-inflammatory foods as the basis of your diet.

Foods to Build Cartilage
Here is our Live Well Holistic Health short list of excellent foods to help build cartilage in your knees as well as to maintain overall health:

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

Contact Us
By changing your eating habits you can create a strong body, with supple knees that resist injury. For more health tips, as well as information on our in-clinic healing protocols, contact us today.


  1. I need help with my diet

  2. Thanks this was a great help

  3. trying to build my cartilage. appreciate any helpful hints.

  4. Will it help my cartilage to eat aloe vera and cactus / nopales?

  5. Rebuilding cartilage in right hip

  6. Thanks for the info.

  7. what food will help build cartiledge?

  8. Problem with swollen knee which is painful I tried everything but no respond up to now

  9. the doctor said the cartilage in my left knee is gone. But I can walk on it and no swelling,but it bother me.He took one xray 4 month a go.I went to the doctor august 22 2016 I think I will get a second opinion But the knee crack and pop sometime when I walk or flex the knee.Is it possible to still grow back cartilage.I weight 238 my height is 6:2.I am trying to lose weight to take pressure of the knee. I need your help.

  10. I have sickle cell diease and sometimes it may deterioate the bone. had 2 shoulder replacemnt done right an left. Now i think it’s going 2 my knee im am very active. just trying to find something that can build up cartilege. what can i do

  11. i changed my life style ,since 10 years , mostly iam taking ,vegetable juices, fruits ,sprouts and nuts, still i am feeling joint pains,my age is 70 years

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