Food for thought: diet and nutrition for a healthy back

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. It also helps the body use protein effectively.

Additionally, the body can convert beta-carotene into vitamin A. Beta-carotene can be found in dark green leafy vegetables and most orange vegetables and fruits. It's important not to get more then the recommended daily allowance of vitamin A, as too much can promote bone fractures. Beta-carotene does not increase the risk of fracture (1).

Vitamin A can be found in beef, calf and 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.   

Vitamin B12 can be found in meat products, such as liver, fish, red meat and poultry; dairy products, such as milk, eggs and cheese; and green leafy vegetables, such as spinach, kale and broccoli.

Vitamin C is necessary for the development of collagen, which is an important part of the process that allows cells to be able to form into tissue. 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, red and green peppers, sweet potatoes and white potatoes.

Vitamin D helps improve calcium absorption, which is important for the development of strong and healthy bones.  Adequate calcium absorption is particularly important to help prevent development of osteoporosis, a disorder characterized by weak and brittle bones in the spine that can results in painful vertebral fractures.

Vitamin D is naturally occurring in egg yolks and fish oils; also found in most brands of fortified milk in the US; can also be obtained by spending time in the sunlight.

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. It also aids in the production of myoglobin, an important element of healthy muscles that are needed to support the spine.

Iron is found in meat products such as liver, pork, fish, shellfish, red meat and poultry; lentils, beans, soy, eggs, grains, and 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, which in turn can help prevent back problems. Further, it assists in the body's use of protein. 

Magnesium is found in whole grains and whole-grain breads, beans, seeds, nuts, potatoes, avocados, bananas, kiwi fruit, shrimp, and green leafy vegetables such as spinach, kale and broccoli.

Calcium is essential for bone health and helps maintain the necessary level of bone mass throughout the lifespan and especially in old age. Adequate calcium intake is particularly important to help prevent development of osteoporosis, which results in weak and brittle bones in the spine that can results in painful vertebral fractures.

Calcium is found in dairy products  such as yogurt, cheese and especially milk; dark green leafy vegetables such as spinach, broccoli and kale; tofu, peanuts, peas, black beans and baked beans; some types of fish (salmon and sardines); a variety of other foods such as sesame seeds, blackstrap molasses, corn tortillas, almonds and brown sugar.