What to eat for good spinal health

Spine health, Proper nutrition, What to eat for good spine health, Plant-based proteins, Leafy green vegetables, Omega-3 fatty acids, Herbs and spices, Rosemary, Red grapes, Reduce swelling, boost nerve function, Go bananas!, Are you nuts?

Regular exercise, good nutrition, and a balanced diet. All are vital components of overall health. But did you know that what you eat can play a role in spine health?

The bones, muscles, and other structures in the spine need proper nutrition so they are strong enough to support the body and to perform their other functions. Choosing foods that minimize inflammation and support overall bone health is therefore important in promoting and maintaining a healthy spine. But what foods are we talking about, and how do they help?

Spine health

Spine health, Proper nutrition, What to eat for good spine health, Plant-based proteins, Leafy green vegetables, Omega-3 fatty acids, Herbs and spices, Rosemary, Red grapes, Reduce swelling, boost nerve function, Go bananas!, Are you nuts?

Keeping your spine healthy is essential if you want to lead an active and productive life. Regular exercise is vital in order to maintain core strength and to keep the back supple. Good posture, too, is important. But did you know that what you eat can also keep your back strong and healthy?

Proper nutrition

Spine health, Proper nutrition, What to eat for good spine health, Plant-based proteins, Leafy green vegetables, Omega-3 fatty acids, Herbs and spices, Rosemary, Red grapes, Reduce swelling, boost nerve function, Go bananas!, Are you nuts?

The bones, muscles, and other structures in the spine need proper nutrition in order to function effectively, and maintaining a healthy diet directly correlates to spinal health in both preventing and promoting the healing of back complications.

What to eat for good spine health

Spine health, Proper nutrition, What to eat for good spine health, Plant-based proteins, Leafy green vegetables, Omega-3 fatty acids, Herbs and spices, Rosemary, Red grapes, Reduce swelling, boost nerve function, Go bananas!, Are you nuts?

So, what should you be eating to beat back pain and other spinal issues? Fortunately, there are plenty of tasty food options out there that can help.

Plant-based proteins

Spine health, Proper nutrition, What to eat for good spine health, Plant-based proteins, Leafy green vegetables, Omega-3 fatty acids, Herbs and spices, Rosemary, Red grapes, Reduce swelling, boost nerve function, Go bananas!, Are you nuts?

The proteins you get from certain plants are great for your spine health. In fact, plant-based proteins are more effective than animal-based proteins, which can lead to inflammation—a major cause of back pain! Go for foods like chia seeds, lentils, and beans. On top of the protein punch, they're packed full of antioxidants, fiber, vitamins, and minerals.

Leafy green vegetables

Spine health, Proper nutrition, What to eat for good spine health, Plant-based proteins, Leafy green vegetables, Omega-3 fatty acids, Herbs and spices, Rosemary, Red grapes, Reduce swelling, boost nerve function, Go bananas!, Are you nuts?

We should all eat more vegetables, and certain veggies contain properties that will help combat spinal issues. Kale, for example, works well against inflammation. It also contains nutrients that will help strengthen your spine. Pictured is a great serving suggestion—quickly sauteed kale with chili flakes sprinkled with olive oil.

Spinach

Spine health, Proper nutrition, What to eat for good spine health, Plant-based proteins, Leafy green vegetables, Omega-3 fatty acids, Herbs and spices, Rosemary, Red grapes, Reduce swelling, boost nerve function, Go bananas!, Are you nuts?

Rich in vitamins A, C, and K, and bursting with iron, magnesium, and manganese, spinach is well known for its anti-inflammatory and back-pain-fighting properties. Fry a handful in olive oil and sauteed garlic.

Salmon

Spine health, Proper nutrition, What to eat for good spine health, Plant-based proteins, Leafy green vegetables, Omega-3 fatty acids, Herbs and spices, Rosemary, Red grapes, Reduce swelling, boost nerve function, Go bananas!, Are you nuts?

A super source of lean protein, salmon is packed with another helpful nutrient: omega-3 fatty acids. Lightly grilled salmon with pepper, rosemary, and parsley makes for a super healthy meal.

Omega-3 fatty acids

Spine health, Proper nutrition, What to eat for good spine health, Plant-based proteins, Leafy green vegetables, Omega-3 fatty acids, Herbs and spices, Rosemary, Red grapes, Reduce swelling, boost nerve function, Go bananas!, Are you nuts?

By the way, if fish isn't your thing you can still maintain a daily intake of omega-3 fatty acids in capsule form. They're easy to swallow, especially with a cup of warm chamomile tea.

Milk

Spine health, Proper nutrition, What to eat for good spine health, Plant-based proteins, Leafy green vegetables, Omega-3 fatty acids, Herbs and spices, Rosemary, Red grapes, Reduce swelling, boost nerve function, Go bananas!, Are you nuts?

Drinking a glass of milk every day is akin to knocking back about 300 milligrams (8 fluid ounces) of calcium.

Herbs and spices

Spine health, Proper nutrition, What to eat for good spine health, Plant-based proteins, Leafy green vegetables, Omega-3 fatty acids, Herbs and spices, Rosemary, Red grapes, Reduce swelling, boost nerve function, Go bananas!, Are you nuts?

Some spices are applauded for their ability to alleviate back pain. For example, turmeric, a spice commonly used in Indian cuisine, helps with upper and lower back pain due to its ability to fix damaged tissue.

Rosemary

Spine health, Proper nutrition, What to eat for good spine health, Plant-based proteins, Leafy green vegetables, Omega-3 fatty acids, Herbs and spices, Rosemary, Red grapes, Reduce swelling, boost nerve function, Go bananas!, Are you nuts?

When used as an essential oil, rosemary, a favorite cooking herb, has clinically proven benefits. These include reduced pain from rheumatic disorders. Such anti-inflammatory and analgesic effects may also be helpful for back pain.

Ginger

Spine health, Proper nutrition, What to eat for good spine health, Plant-based proteins, Leafy green vegetables, Omega-3 fatty acids, Herbs and spices, Rosemary, Red grapes, Reduce swelling, boost nerve function, Go bananas!, Are you nuts?

Ginger's anti-inflammatory properties help muscles relax. For a natural upper back pain treatment option, simmer some ginger root slices in boiling water for about 30 minutes. Strain out the ginger and drink the remaining liquid while it's warm for maximum pain relieving effects.

Fruits

Spine health, Proper nutrition, What to eat for good spine health, Plant-based proteins, Leafy green vegetables, Omega-3 fatty acids, Herbs and spices, Rosemary, Red grapes, Reduce swelling, boost nerve function, Go bananas!, Are you nuts?

We mentioned berries a while back, and these fruits are especially good for spinal health. Blueberries, raspberries, or black berries (pictured) all positively burst with antioxidants and nutrients that will help get your spine in tip-top condition and keep it healthy.

Red grapes

Spine health, Proper nutrition, What to eat for good spine health, Plant-based proteins, Leafy green vegetables, Omega-3 fatty acids, Herbs and spices, Rosemary, Red grapes, Reduce swelling, boost nerve function, Go bananas!, Are you nuts?

Red grapes contain an antioxidant-like compound known as resveratrol, which helps to relieve back pain and can help lessen the cartilage damage that is often the source of so much discomfort.

Reduce swelling, boost nerve function

Spine health, Proper nutrition, What to eat for good spine health, Plant-based proteins, Leafy green vegetables, Omega-3 fatty acids, Herbs and spices, Rosemary, Red grapes, Reduce swelling, boost nerve function, Go bananas!, Are you nuts?

Avocados are full of healthy fats that your body needs, as well as fiber and potassium. Some reports suggest that the fruit can reduce swelling and boost nerve function in the back. Think about that next time you tuck into avocado and cream cheese on rye.

Go bananas!

Spine health, Proper nutrition, What to eat for good spine health, Plant-based proteins, Leafy green vegetables, Omega-3 fatty acids, Herbs and spices, Rosemary, Red grapes, Reduce swelling, boost nerve function, Go bananas!, Are you nuts?

Magnesium is a key mineral in the structure of bone makeup. It's vital in maintaining bone density and preventing back problems. This nutrient also helps in relaxing and contracting muscles, making it necessary for strengthening the muscles that support the spine. What's full of magnesium? Green leafy vegetables, fish, beans, seeds, nuts, whole grains, yogurt, avocados, bananas, and dark chocolate (70% cocoa or higher). But go easy on the candy count.

Are you nuts?

Spine health, Proper nutrition, What to eat for good spine health, Plant-based proteins, Leafy green vegetables, Omega-3 fatty acids, Herbs and spices, Rosemary, Red grapes, Reduce swelling, boost nerve function, Go bananas!, Are you nuts?

Nuts like almonds, cashews, and walnuts are extremely nutritious and have various benefits for spinal cord injury. Almonds are good sources of calcium, vitamin E, and magnesium. They also contain phosphorous, which is essential for forming and strengthening bones. In fact, add nuts including any of the above, plus pecans and Brazil nuts, in your anti-pain diet.

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