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Best Foods for Spine Health

8 Best Foods for Spine Health

Are you someone who suffers from back pain or spinal issues regularly? Did you know eating a few things can help reduce the pain?
Well, a healthy spine is vital to your well-being. Exercises, along with a healthy diet that comprises of the below-given superfoods and a bit of care will help maintain your spine health.

Green leafy vegetables

Green leafy vegetables are full of magnesium, iron, calcium, and folate (vitamin B9) which the body uses to promote bone and neurological health. The antioxidant content in it protects cells and is ideal for people recovering from spinal cord injury. Incorporate green leafy vegetables like spinach, broccoli, kale, and cabbage to keep the bones and tissues of the spine healthy.


Dairy products

Dairy products give you the required dose of calcium and vitamin D to build and maintain healthy bones and also to promote proper nerve function. Consuming milk, cheese and yogurt will help prevent osteoporosis due to the ample amount of calcium in it. Do not binge on too much of dairy products as it could increase fat or cholesterol level in your body.


Flax seeds

Flax seeds are rich in omega-3 fatty acids which help fight inflammation. Being a good source of plant-based protein, this will keep the muscles and bones strong.



Avocados are great for spine health and contain fiber and potassium which boosts overall health. Considered to be an anti-inflammatory food, it is good for relieving from back pain and the potassium content will help reduce swelling.


Orange colored foods

Orange colored foods like oranges, carrots, and papaya are considered to be good for spinal health. Calcium, vitamin A and C, omega-3 fatty acids in these foods will reduce inflammation, chronic back pain and promote spine health. Citrus fruits like lemons and oranges contain vitamin C which helps in the healing process and collagen formation, which is essential for healthy bones and connective tissues.



Berries such as blueberries, blackberries, and strawberries are excellent sources of antioxidants which protect the cells and removes toxins. It also helps prevent further damage to the central nervous system. Resveratrol in berries helps reduce oxidative stress and protects the spinal cord after injury.



Almonds are rich in magnesium, calcium, vitamin E and phosphorous which is essential for strong bones. Omega-3 fatty acids and antioxidants in almonds fight inflammation and promote bone health.



Lentils and beans are full of vital nutrients such as protein, folate, iron, and fiber, responsible for promoting spine health. Being protein-rich food helps in maintaining and repairing bones, cartilages and soft tissues in the spine.



Dr. Sandeep Krishna is the fourth generation descendant of the Chingoli family, Beyond his bachelor’s degree in Ayurvedic Medicine (BAMS),he has finished his post-graduation specialized in Panchakarma.

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