World Spine Day 2021: Add These 6 Foods In Diet For Improved Spine Health

Know which food items you should have in order to improve your spine health on this world spine day.

Puru Bansal
Written by: Puru BansalPublished at: Oct 14, 2021
World Spine Day 2021: Add These 6 Foods In Diet For Improved Spine Health

Do you often have back pain or problems in your spine? This could be a result to declining spinal health. Around 25-30% people in our country suffer from some kind of spinal problems, it can range from back pain to severe spinal illness. In order to raise awareness about this issue, we at OnlyMyHealth are brining you articles to inform about the spinal problems and tips to prevent them.

World Spine Day is approaching on 16th October, and hence we decided to let you know about some foods that could improve your spinal health. Spine problems usually occur due to inactivity, weakness, wrong posture and heavy weight loss. All these problems can be solved by getting right amount of nutrition in the body. Hence today we will discuss about types of food that you can have in order to improve your spinal health. We have Ms. Nalini Tripathi, Consultant Nutritionist from Vozart Healthcare Hospital, Varanasi to tell about rightful food choices for spinal health.


6 Types Of Food Choices To Improve Spinal Health

1. Plant Protien 

Proteins you can get from some plants can be really beneficial for your spine. These affect the muscles, bones and vertebras present in the spinal cord to become stronger and reduce inflammation. Plant proteins should be chosen over animal protein because animal protein can cause inflammation in the body including spine because of which it can lead to weakness in spinal cord

You can have these foods to improve your protein levels by taking plant proteins-

  • Chia seeds
  • Lentils 
  • Beans 
  • Almonds 

These food items not only enhances protein levels in the body but also has antioxidants that helps to keep the bones and stronger. Chia seeds, lentils and beans also have fibre, vitamins and minerals to improve spinal health.


2. Salmon or sea food

Even though animal proteins are not really beneficial, sea food especially salmon is a great source of lean protein that actually improves the spinal health. It contains omega-3 fatty acids that are helpful in increasing the bone density and improves tissue health. Omega-3 fatty acid is also beneficial against inflammation and helps to protect the body. Other sea food items such as some certain fish are also helpful in improving spinal cord problems. Additionally salmon dishes are also good in taste.

3. Dairy Products

Dairy products are especially important to improve spinal health. This is because most of the dairy products have high amount of milk which alleviates calcium levels in the body. We all know bones are made up of calcium and hence consuming more calcium can definitely improve spinal health in a person. However it is not necessary to only consume milk as a dairy product to increase spinal health. You can also have yogurt, cheese and other milk products for getting healthy.

Dairy products should not be taken in excessive amount as well, because it also has other nutrients which might imbalance the ratio of healthy nutrients. Therefore do not binge on the cheese or yogurt from time to time. Keep the quantity of dairy products in check in order to improve your health.


4. Vegetables

Vegetables are beneficial to support your health in general as well. There are a lot of veggies that can help you reduce inflammation in your body. Spinal problems can arise especially because of decrease in number of vegetables or nutrients a person gets from vegetables. Green vegetables are especially responsible to increase the nutrition value in the spine and make the skeletal system stronger. 

Kale, broccoli and spinach are powerhouse of nutrients that are needed to improve spinal health. Putting this in your daily diet can prevent you from having problems related to spine and also prolong your life. Vegetables that have natural pigments are best to improve your spine health.

Also Read- World Food Day 2021: 5 Food Swaps That Can Change Your Life

5. Herbs and Spices

There are many herbs that are extremely useful in improving as well as promoting spinal health. Spices are herbs that help to fight inflammation in the body. Indian household use spices very often in their meals because of its taste and health benefits. Certain spices such as turmeric are also beneficial as it can aid in fixing the damages tissue. 


Other herbs and spices such as ginger, basil, rosemary and cinnamon is also widely known for its benefits in improving spinal health. Even some medications make use of these spices in their ingredients to cure spinal and bone related health problems. You can also have herbal teas that have any of these spices to maintain your spine health and improve pain or illness.

Also Read- Having Meat Regularly? Know These 5 Health Benefits Of Avoiding It

6.  Fruits

Fruits have high amount of anti-oxidants and nutrients that helps your spine to stay healthy and strong. Just like vegetables, you should choose fruits that are pigmented because it is helpful in controlling diseases and giving optimum nutrients required by the body. However fruits should also not be taken in excessive amount because there are chances that it may increase your sugar level. This is because fruits have natural sugar in them which is beneficial until it becomes excessive. You can have berries in fruits to have a positive impact on your spine. 

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