foods that help regenerate it

The function of cartilage is to connect the bones and give them mobility. Despite this, over time, they suffer from wear and tear that can cause pain and movement problems.

It is essential to keep the cartilages in good condition, especially those of the knee, since they are the ones that support the entire weight of the body.

As age increases, cartilage can wear away – Photo: Getty Images

How does articular cartilage wear away?

Cartilage wear can be seen as the superficial fibers, normally arranged in parallel, begin to fray or lift. This process is called fibrillation.

With the passage of time, the fraying progresses, until the first layer frays completely and the first lesions are originated in the second layer of fibers.

As the wear progresses it covers a greater extent of cartilage and levels of cartilage fibers, until the wear destroys the cartilage tissue and ends up rubbing bone on bone.

Symptoms of cartilage wear

Among the most common symptoms that may indicate that there is damage or injury to the cartilage are:

– Pain when moving limbs, especially knee pain

– Limitation of the movement of the area

– Deformity

– Inflammation

– Redness

According to Manuel Villanueva, traumatologist and orthopedic surgeon, “the new lifestyles that involve intense sports practice, obesity and different traumatisms or accidents can punish cartilage.”

Foods to regenerate cartilage

Given this scenario, the British Arthritis Foundation recommends the following foods to regenerate cartilage:


Studies have shown its effectiveness in various ailments, such as reducing inflammation.

Cartilage and ligaments can wear down over time and cause pain.  Photo: Getty images.  Assembly WEEK.
Cartilage and ligaments can wear down over time and cause pain. Photo: Getty images. Assembly WEEK. – Photo: Photo: Getty images. Assembly WEEK.
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A study published in the Journal of Epidemiology indicated that oranges are effective in protecting joints and regenerating cartilage.


A study carried out by the Mayo Clinic revealed that frequent consumption of broccoli, cauliflower and other cruciferous vegetables, protects against the development of arthritis and its complications.

raspberry and blackberries

These fruits contain flavonoids, which have been shown to have effective anti-inflammatory properties. Other fruits with this ingredient are strawberries and cherries.

Vitamin D

A study conducted with 29,000 women found that those who consumed more foods with vitamin D had a lower risk of developing rheumatoid arthritis. In addition, a decrease in the progression of the disease was observed in those who had it.


This mineral is especially indicated to protect bones and cartilage. We can find it in nuts such as almonds, pine nuts or sesame seeds, as well as vegetables such as chard and spinach. It is also found in dried plums.

In bananas it is common to find magnesium, an important mineral for the body
Foods rich in masgnesium can prevent cartilage from wearing away. – Photo: Getty Images/Yuliya Furman

Olive oil

The Mediterranean diet is one of the most effective in reducing pain and stiffness in patients with rheumatoid arthritis.

Olive oil has anti-inflammatory properties thanks to the fact that it contains oleic acid, polyphenols and omega 3 fatty acids, which are antioxidants.


Some scientific journals such as the Journal of Medicine Foodhave exposed results on the benefits of ginger for osteoarthritis thanks to the fact that it is an anti-inflammatory and antioxidant.


An analysis published in Archives of Internal Medicineconfirmed that sulfur is highly effective in treating the symptoms of knee arthritis.

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It is a food rich in collagen which, as we have already mentioned, is very important for tissues, especially cartilage. Ideally, choose a low-calorie gelatin and with little sugar, so as not to cause other health problems.

Remember that you should complement these foods with exercise, since a sedentary lifestyle is another cause of cartilage damage.

It is important to note, the cartilage wears out due to repeated and prolonged actions over time or due to factors that weaken the articular cartilage itself, and gradually begins to fray. Articular cartilage cannot be repaired, it is only possible to slow down its wear through exercises and other recommendations.

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