Best way to consume: At least 2 servings per week.
⭐ 3. Turmeric
Turmeric contains curcumin, known for its strong anti-inflammatory effects — comparable to some anti-inflammatory medications.
Tip: Combine with black pepper to boost absorption by 2,000%.
⭐ 4. Ginger
Ginger helps reduce stiffness and knee pain by lowering inflammation markers in the body.
It’s especially effective for arthritis-related pain.
Use in: Tea, smoothies, soups, marinades.
⭐ 5. Leafy Greens (Spinach, Kale, Collard Greens)
These greens are packed with vitamin K, magnesium, and antioxidants that protect cartilage and reduce joint inflammation.
Daily dose: At least one cup of greens.
⭐ 6. Berries (Blueberries, Strawberries, Blackberries)
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Berries contain high levels of antioxidants, which fight inflammation and protect joint tissues from oxidative damage.
Extra benefit: Helps maintain a healthy weight — reducing pressure on your knees.
⭐ 7. Olive Oil
Olive oil contains oleocanthal, a natural compound that works similarly to ibuprofen in reducing inflammation.
Tip: Use extra-virgin olive oil on salads or for light cooking.
⭐ 8. Nuts & Seeds (Walnuts, Flaxseeds, Chia Seeds)
These are rich in omega-3s and anti-inflammatory compounds that support joint lubrication and reduce cartilage breakdown.
Daily dose: Handful of nuts or 1 tablespoon of seeds.
⭐ 9. Avocado
Avocado provides healthy fats, vitamin E, and antioxidants that improve joint flexibility and reduce cartilage wear.
Good for: Salads, smoothies, toast.
⭐ 10. Garlic & Onions
Both contain sulfur compounds that help repair cartilage and reduce inflammatory responses in the knees.
Bonus: Garlic also boosts the immune system and reduces joint stiffness.
🦵 Extra Tips to Heal Knees Faster
✔ Maintain a healthy weight to reduce pressure on joints
✔ Do low-impact exercises (walking, swimming, cycling)
✔ Stay hydrated — cartilage needs water
✔ Stretch regularly to reduce stiffness
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