What Diet to Follow to Avoid Back Pain?

As most patients are well aware, good nutrition and a balanced diet are important components of overall health

Items to be included in your menu

Eating a balanced diet that includes the right amount and variety of vitamins and nutrients will reduce back problems by nourishing the bones, muscles, discs and other structures in the spine.

Vitamin A is an antioxidant that assists the immune system in fighting off diseases. It is good for the back because it helps repair tissue and in the formation of bone. Vitamin A can be found in:

• beef
• calf
• chicken liver
• dairy products like milk, butter, cheese and eggs
• orange fruits such as apricots, nectarines and cantaloupe
• orange or green vegetables such as carrots, sweet potatoes and spinach

Vitamin B12 is necessary for healthy bone marrow and for the body and the spine to grow and function normally. It can be found in

• meat products, such as liver, fish, red meat and poultry
• dairy products, such as milk, eggs and cheese
• green leafy vegetables, such as spinach & broccoli

Vitamin C is necessary for the development of collagen. This is extremely important for healing problems caused by injured tendons, ligaments and vertebral discs, as well as for keeping bones and other tissues strong. Vitamin C can be found in

• fruits, such as strawberries, kiwi fruit and citrus fruits (e.g. oranges, guavas, grapefruits) and tomatoes
• many vegetables, such as broccoli, spinach
• Sweet potatoes and white potatoes.

Vitamin K is needed for the bones to properly use calcium. The combination of vitamin K and calcium works to help bones throughout the body stay strong and healthy.

Vitamin K is found in liver, pork, green leafy vegetables such as spinach, kale and broccoli, and dairy products

Iron is needed for cells to remain healthy as it helps them receive oxygen and get rid of carbon dioxide. Iron is found in meat products such as

• liver, pork, fish, shellfish, red meat and poultry
• lentils, beans, soy, eggs, grains
• green leafy vegetables such as spinach, kale and broccoli

Magnesium is important for the relaxing and contracting of muscles. It also helps maintain muscle tone and bone density. It can be found in

• whole grains
• whole-grain breads, beans, seeds, nuts
• potatoes, avocados, bananas, kiwi fruit, shrimp
• green leafy vegetables