Diet and Nutrition Guide For A Healthy Back

It is significant to keep you diet balanced with correct amount and variations of nutrients and vitamins to help prevent back problems and keep your bones, discs and muscles nourished. In addition to the intake of a variety of healthy foods for ample nutrition, there are a number of other aspects of self-care that help sustain healthy back in the long term.

Water

Drinking plenty of water is essential as a part of a healthy diet to nourish your entire body. Water is important to keep your spine healthy as intervertebral disc contains large amount of water (at the time of birth, your discs are about 80% water, which usually decrease with age).

Drinking enough water helps to stay well hydrated, removes waste, maintains optimal weight, protects organs and joints, and keeps them healthy. It is recommended for youngsters to drink 8 and for adults to drink 12 large glasses of water throughout the day.

Calcium

Calcium is very important to maintain health of your bones and, level of bone mass, especially in old age. Proper intake of calcium is mainly important to avoid osteoporosis, which results in fragile and, weak bones in spine and, causes painful vertebral fractures.

Sources

• Dairy products; cheese, yogurt, and, chiefly milk.
• Leafy green vegetables; broccoli, spinach, and, kale.
• Peas, black beans, peanuts, tofu, and, baked beans.
• Fish; sardines, and, salmon.
• Some other foods; blackstrap molasses, almonds, brown sugar, sesame seeds, and corn tortillas.

Iron

Cells need iron to remain healthy and, help get rid of CO2 and, receive oxygen. It also helps in myoglobin production, which is an important essential of healthy muscles to support your spine.

Sources

• Meat products; red meat (beef, mutton), liver, fist and, poultry.
• Spinach, kale, and, broccoli.
• Lentils, beans, eggs, soy, and, grains.

Magnesium

Magnesium is significant for contraction and, relaxing of muscles, helps to maintain muscle tone and, density of bones to prevent bones problem. It also assists in your body’s use of protein.

Sources

• Whole grains and, whole-grain products.
• Beans, seeds and, nuts.
• Potatoes, bananas, avocados, kiwi fruits.
• Shrimp.
• Spinach, kale and, broccoli.

Vitamins

Vitamin A

Vitamin A is an antioxidant which helps immune system to fight diseases. It helps to repair tissues and, formation of bones and, also helps body to use protein efficiently.

Sources

• Calf, beef and, chicken liver.
• Dairy products; milk, cheese, butter.
• Eggs.
• Fruits; apricots, cantaloupe, nectarines and, orange.
• Vegetables; sweet potatoes, spinach and, carrots.

Vitamin B12

It is important for healthy spine and, bone marrow- to nurture and, work normally.

Sources

• Meat products; fish, liver, poultry and, red meat.
• Dairy products; cheese, milk and, yogurt.

Eggs.

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