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Can Diet Have an Impact on Spine Health?

mother preparing healthy food with sonIt’s commonly understood that proper posture and regular exercise can be beneficial in maintaining good spine health, but not as many people are aware that good nutrition is also a way of keeping your spine healthy.

When you eat a balanced diet that includes the right vitamins and nutrients, this nourishes your bones, muscles, discs, and other structures in the spine.

How should I be eating to properly nourish the bones and muscles?

Calcium is critical in keeping the necessary level of bone mass throughout our lives, especially during our senior years. It’s found in dairy products like yogurt, cheese, and milk, as well as in dark green leafy vegetables like kale and spinach. You will also find calcium in tofu, almonds, and oranges.

Vitamin D3 helps the body absorb calcium. It’s found in eggs (including yolks) and vitamin D-enriched milk.

Vitamin K2 helps direct calcium out of our soft tissues and into our bones.  It’s found in cheeses, egg yolks, kale, broccoli, and spinach.

Magnesium contributes to increased bone density, helping to prevent us from getting osteoporosis. Foods rich in magnesium include brown rice, corn, dark green vegetables, nuts, wheat germ, and whole-grain cereals.

Vitamin C plays a key role in the formation of collagen, an important substance in bones and muscle.  It also has a big part to play in healing injured muscles, tendons, ligaments, and discs. You will find it in oranges, grapefruits, strawberries, broccoli, spinach, tomatoes, sweet potatoes, and red/green peppers.

Iron also produces collagen. It’s found in red meat, fish, eggs, whole grains, soy, spinach, kale, and broccoli.


Keep in mind, eating well may not be enough to solve your issues with pain in your neck or back. It’s always smart to see an expert to find out the root causes of pain. Together, you can develop a strategy that will produce the best short and long-term results.

*Please Note: Information on this site or any recommended sites should not be used as a diagnosis or a substitute for talking with your doctor. Always talk with your doctor about diagnosis and treatment information.
Blue Distinction Center for Spine Surgery