Good nutrition and a balanced diet are crucial for back health. The bones, muscles and other structures in the spine need proper nutrition so they are strong enough to support the body. Diet, exercise and a healthy weight play major roles in preventing spinal problems and improving healing.
Calcium
Vital for bone health and bone mass; helps prevent osteoporosis.
Sources: Yogurt, cheese, milk, kale, bok choy, legumes, sardines, salmon, almonds, oranges, tofu, blackstrap molasses.
Iron
Supports collagen production and oxygen delivery via haemoglobin and myoglobin.
Sources: Liver, pork, fish, shellfish, red meat, poultry, leafy greens, lentils, beans, soy, eggs, whole grains.
Magnesium
Integral to bone matrix; helps relax and contract spine-supporting muscles.
Sources: Leafy greens, fish, beans, seeds, nuts, whole grains, yogurt, avocados, bananas, dark chocolate.
Protein
Critical building block for maintaining, healing and repairing bones, cartilage and soft tissue.
Sources: Lean meats, fish, eggs, dairy, legumes and other protein-rich foods.
Vitamin B12
Required for bone-building cell formation and healthy red blood cell development.
Sources: Eggs, fish, poultry, meat, milk, yogurt, cheese (vegetarians should consider supplementation).
Vitamin C
Necessary for collagen formation and healing muscles, tendons, ligaments and discs.
Sources: Strawberries, kiwi, citrus fruits, tomatoes, broccoli, spinach, peppers, sweet potatoes.
Vitamin D3
Enables calcium absorption, crucial for strong bones.
Sources: Fatty fish, liver, cod liver oil, egg yolks, fortified foods, sun exposure.
Vitamin K2
Directs calcium into bone rather than soft tissue for healthy bone metabolism.
Sources: Meats, cheeses, egg yolks, dairy, leafy greens.