Nutrition for a healthy back

To eliminate back problems a nutrient-rich diet, balanced mind, regular exercise and maintaining a healthy weight plays a major role.

Our bones, muscles, vertebras and intervertebral discs need proper nutrition to stay strong, to support the body and to function properly.

“The spine is the tree of life. Respect it.” Martha Graham

Eating nutritiously with the right amount and variety of vitamins and nutrients can reduce back problems by nourishing the bones, muscles, discs and other structures in the spine.

Please find below which natural foods contain the vitamins and minerals mentioned above. Supplements should also be considered especially when you are having problems maintaining a healthy diet (please consult your physician or health practitioner in advance).

Calcium: Seeds (sunflower, chia, sesame), almonds, dry figs, white beans, lentils, dark leafy vegetable, broccoli, sweet potatoes, mustard and collard greens, okra, butternut squash, arugula, oranges, sardines and salmon.

Magnesium: Dark chocolate, avocados, nuts, legumes, seeds, whole grains, salmon, bananas, leafy green vegetables, spinach, quinoa, black beans.

Vitamin D3: Fatty fish, hard-boiled egg (lots of sunshine or supplement recommended)

Vitamin K2: is of bacterial origin and is found in animal products and fermented foods.

Vitamin C: Acerola cherries, rose hips, chili peppers, guavas, sweet yellow peppers, thyme, parsley, kale, kiwis, broccoli, brussels sprouts, lemons, papayas, strawberries, oranges

Vitamin B12: Fish, meat, eggs, sauerkraut, beer, chlorella (for vegetarian/vegan supplement is recommended)

Supplements can be found here www.sunday.de. I highly recommend this health shop since I do know that they buy their raw material in the highest quality and do several quality checks in German laboratories.

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