Imagine a 97-year-old orthopedic doctor leaning in and whispering that one simple food you already know may help support your knees. It’s not a pricey pill or a complicated procedure—it’s a food you can add to your plate today. That idea alone is enough to make anyone curious, especially if stiff, achy knees have made your daily walks or even climbing stairs more difficult.

Knee pain and cartilage wear are not small problems. For seniors, the loss of cartilage—the flexible tissue that cushions your joints—can mean reduced mobility, more discomfort, and in many cases, the fear of falling. Everyday activities like gardening, walking to the store, or playing with grandchildren can become painful hurdles. The truth is, by the time you reach your sixties and beyond, cartilage loss is common, and millions of older adults are looking for relief. While medical treatments exist, they can be costly, invasive, or come with side effects. This is why the idea of a natural, often-overlooked food being able to help is so captivating.

But here’s the suspense: can food really play a role in cartilage health? Research indicates that certain foods are rich in compounds that may support joint wellness, reduce inflammation, and provide the building blocks your body needs. It may not rebuild knees overnight, but it can make a meaningful difference if paired with other healthy habits. Let’s count down to the food most often associated with joint support.

Reason #5: Omega-3 rich foods. Think salmon, flaxseeds, or walnuts. These foods can help reduce inflammation, which often worsens knee discomfort. Mini-hook: Imagine calming that nagging stiffness simply by swapping your cooking oil for flaxseed oil.

Reason #4: Antioxidant-packed vegetables. Spinach, kale, and broccoli contain vitamins C and K, which support collagen formation and bone strength. Collagen is the protein that forms part of cartilage.