10 Superfoods for a Healthy Spine


By Nishanth Agarwal

Suffering from back pain? While we recommend you to get a Complete Bone Health Check-up done immediately, we’d also ask you to change your diet to accommodate the following spine healthy nutrients –

i) Vitamin A – Boosts immunity and repairs tissue while helping in bone formation. Foods rich in this nutrient include carrots, sweet potatoes, spinach, beef, chicken liver and dairy products (butter, cheese) etc.

ii) Vitamin B12 -For healthy bone marrow and for the spine to function normally. Foods rich with this vitamin include meat products (fish, red meat and poultry) and dairy products (milk, yogurt, cheese).

iii) Vitamin D – Helps improve absorption of calcium in the body and develops strong, healthy bones. Natural sunlight, egg yolks and fish oils are rich in Vitamin D.

iv) Vitamin K – Helps bones stay strong and healthy. Liver, pork, dairy products and green leafy vegetables are rich in Vitamin K.

v) Calcium – The most important nutrient for your bones! Helps maintain necessary level of bone mass and boosts bone health. Calcium is abundantly found in dairy products, green vegetables, peanuts, black beans, fish, sesame seeds, almonds.

vi) Magnesium -Helps for the relaxing and contracting of muscles. Magnesium also helps maintain muscle tone and bone density. Dark chocolate, whole grains, bananas, potatoes, nuts, sunflower seeds are all rich in this nutrient.

vii) Iron – Produces myoglobin that helps the muscles that support the spine. Meat products, soy, beans, lentils, grains, eggs, grains and green vegetables and all rich in iron.

viii) Sulphur – Helps in forming collagen. Cabbage, onions, cauliflower and broccoli are high in sulphur.

ix) Omega -3 – Good for ligaments and discs. Fish oil (made from tuna, salmon or sardines) is rich with omega-3.

x) Phosphorous -Good for general bone health. Pumpkin seeds, sunflower seeds, cheese and nuts are all rich in phosphorous.

Following a diet rich in the above nutrients doesn’t necessarily guarantee a problem-free spine and permanent relief from back pain but can help in a long way to sustain a good health for you.



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