How to eat it:
Always choose fresh pineapple, not canned. A small piece of the core blended with the flesh—preferably in the morning—is enough. Those managing blood sugar should keep portions small.

Number 4: Papaya

Papaya supports muscle and joint health by improving protein digestion. It contains papain, an enzyme that helps break proteins into amino acids, which are necessary for building muscles, tendons, and collagen.

In many cases, leg weakness isn’t due to low protein intake but poor absorption. Papaya helps address this while also supplying vitamin C.

How to eat it:
Choose ripe papaya with deep orange flesh. A palm-sized portion after walking or light exercise can aid recovery.

Number 3: Guava

Guava is one of the richest natural sources of vitamin C—higher than many citrus fruits. This vitamin not only helps create new collagen but also protects existing collagen from damage caused by oxidative stress.

Over time, oxidative damage reduces joint elasticity and increases stiffness. Guava helps slow this internal wear.

How to eat it:
Eat it raw, whole, and with the skin. Avoid packaged guava juices, which often contain added sugars and preservatives.

Number 2: Forest Berries

Blueberries, blackberries, and similar dark berries are rich in anthocyanins—compounds with strong anti-inflammatory and protective effects on joints.

They are especially helpful for people who experience swelling, stiffness after sitting, or discomfort following walks.

How to eat them:
A small handful daily, fresh or frozen (without added sugar), eaten alone or with plain yogurt.