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3 Key Nutrients For A Healthy Spine

3 Key Nutrients for a Healthy Spine

Most people want a strong, healthy spine that enables good posture and a tight core. However, many individuals believe that the only way to gain spine strength is through physical activity. The truth is that diet plays a significant role in your spine health. Here are some essential nutrients that can help you achieve a healthy spine.


Bones consist of various minerals, including calcium. Calcium serves as the building block that increases bone mass and strength. Without it, bones are weakened and have less density, which can lead to osteoporosis, the cause of many cases of spinal fractures in the elderly. To keep your bones strong, it is necessary to replenish them with sufficient calcium. 

Consider adding some of these foods to your diet for improve calcium levels:

  • Dairy – Milk, cheese, and yogurt.
  • Legumes – Tofu, white and black beans, chickpeas, and peanuts.
  • Leafy vegetables – Broccoli, collard greens, kale, and spinach.
  • Fish – Sardines and salmon.

Vitamin D

Vitamin D plays a major role in musculoskeletal system health maintenance. According to research, studies on degenerative diseases of the spine have shown a high prevalence of vitamin D deficiency in patients undergoing spine surgery. 

The body needs vitamin D in order to absorb calcium properly. Consuming an adequate amount of vitamin D is crucial for the regulation of calcium absorption and the maintenance of healthy bones. 

Foods that are rich in vitamin D include:

  • Salmon
  • Egg yolks
  • Mushrooms
  • Almonds
  • Tuna 


Magnesium is a mineral that is responsible for properly maintaining bones and the function of nerves, muscles, stomach function and more. This nutrient also helps to relax and contract the muscles, which is necessary for strengthening the muscles that support the spine. This mineral is naturally found in the body, but some people have a magnesium deficiency, particularly women. You can find magnesium in:

  • Spinach
  • Black beans
  • Cashews and almonds
  • Oatmeal
  • Yogurt
  • Salmon
  • Brown rice

Proper nutrition helps support a healthy body, including the spine. Try incorporating these key nutrients into your diet and implementing a consistent exercise route, and you’ll be on the road to having a strong, healthy spine.

If you are experiencing chronic back pain, seek a comprehensive evaluation from the physicians at Brain2Spine Institute. Call (727) 828-8400 or schedule an appointment here.

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