📊 Research note: A 2013 study in Arthritis & Rheumatism found sulforaphane reduced cartilage damage in human and animal models of osteoarthritis.

How to Eat Them for Maximum Benefit

To get the most joint-supporting power:

✅ For Spinach:

Lightly steam or sauté—raw spinach contains oxalates that can inhibit mineral absorption.

Pair with healthy fats (olive oil, avocado) to absorb fat-soluble antioxidants.

Add lemon juice—boosts vitamin C absorption.

✅ For Broccoli:

Steam lightly (3–4 minutes)—this preserves sulforaphane (boiling destroys it).

Chop and wait 40 minutes before cooking—this activates the enzyme that forms sulforaphane.

Eat with mustard seed or daikon radish—these contain myrosinase, which boosts sulforaphane production.

🥗 Pro combo: Sauté spinach and broccoli together with garlic, olive oil, and a squeeze of lemon—a doctor-approved side dish!

Other Nutrients That Support Joint Health

While spinach and broccoli are stars, they work best as part of a collagen-supportive diet: