7. Fish Oil
Fish oil contains the omega-3 fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that can help strengthen knee joints and improve bone density.
It can even reduce joint pain and stiffness due to its anti-inflammatory properties.
A 2006 study published in the International Journal of Neurosurgery and Neuroscience stated that people who took 1,200 milligrams of EPA from fish oil every day noticed improvement in joint health.
- Include cold-water fish, such as tuna, mackerel and salmon, in your diet twice a week.
- Alternatively, take up to 2.6 grams of fish oil (with at least 30 percent EPA/DHA) twice daily. However, before starting any supplement, always consult your doctor.
8. Vitamin C
Vitamin C is important in the formation of collagen, a major component of knee cartilage. It is essential for collagen synthesis, bone matrix quality and normal bone development.
Furthermore, this essential vitamin improves bone mass density and reduces fracture risk.
- Some good sources of vitamin C include broccoli, bell peppers, papaya, oranges, lemon, strawberries and other berries, kiwi, berries, cauliflower, spinach and Brussels sprouts.
- Vitamin C supplements are available as chewable tablets and capsules, which you can take after consulting your doctor.