8 Nutrition foods that can prevent back pain & bull; hello healthy

Pain in the back (back pain) is a sign of problems with the joints, muscles, bones and / or nerves of the spine. This can be caused by various factors, one of which is consumption patterns. The fulfillment of appropriate nutrition will reduce the risk of excessive pressure on the spine and avoid back pain.

How does diet affect back pain?

The nutrients from the food we eat will determine the strength of the spine and how the body responds to damage, usually in the form of inflammation, around the spine. Diet also determines body weight and what nutrients are available to relieve damage to the spine.

In individuals who are overweight, the spine will support more weight. As a result, the spinal muscles and spinal joints will be subjected to great pressure to maintain their position. If the weight is too heavy to bear, inflammation of the muscles and joints around the spine will develop and cause pain. The nutrients from the food consumed will help restore and strengthen the spine.

Nutrition in food to prevent back pain

1. Vitamin A

Acting as an antioxidant that helps the immune system and overcomes body damage. Foods that contain vitamin A are useful for preventing back pain because they can help repair tissue during bone formation. Vitamin A can be found in food ingredients:

red beef
chicken's liver
milk and dairy (cheese and butter)
egg

Vitamin A can also be obtained from the process of beta carotene by the body. Beta carotene can be found in vegetables and fruits that are orange (for example, carrots, oranges, apricots) and dark green (such as spinach). However, unlike vitamin A which can cause fractures, beta carotene that is stored does not cause fractures.

2. Vitamin B12

Serves to maintain the health of the spongy tissue in the bones and helps the function and growth of the spine. Vitamin B12 is found in:

red beef and its preparations
fish
milk and dairy, including yogurt
chicken and eggs

3. Vitamin C

Required for the formation of collagen, which is needed by the body in forming new tissue. It is very necessary to heal the damage to the tendons, ligaments and joints between the vertebrae, so as to maintain the strength of the bones and tissues. Foods rich in vitamin C include:

citrus fruits (oranges, guava and grapes), strawberry , kiwi, tomato
broccoli and spinach
tubers such as potatoes and white potatoes

4. Vitamin D

Beneficial in the absorption of calcium which is important in strengthening and maintaining healthy bones. Optimal calcium absorption is necessary for the prevention of bone loss (osteoporosis) and spinal fractures. Food ingredients that contain lots of vitamin D are:

egg whites
fish oil
milk
basking in the sun (helps the body process provitamin D into vitamin D)

5. Vitamin K

This nutrient is needed so that the body can use calcium optimally to maintain bone health and strength. Vitamin K is found in food sources:

animal heart
green vegetables, such as spinach and broccoli
dairy

6. Iron

Needed to maintain healthy bone cells. Iron helps cells receive oxygen and leaks out carbon dioxide. Iron also helps produce myoglobin which is an important component of healthy muscles needed to support the spine. Here are some food ingredients that contain lots of iron:

red beef
chicken meat
beef or chicken liver
fish
shells
egg
nuts
green vegetable

7. Magnesium

Nutrients needed to move muscles; contraction and relaxation. Magnesium also helps maintain muscle and bone density which can prevent spinal disorders. What's more, magnesium is needed by the body to use protein optimally.

Magnesium can be obtained from food sources:

wheat
potato
fruits: kiwi, avocado and banana
green vegetable

8. Calcium

Is an important nutrient in maintaining healthy bones and density throughout life, especially in the elderly. Adequate intake is needed in preventing osteoporosis which results in bone weakness and brittleness and fractures in the spine.

Calcium is found in food ingredients: