Vitamins for back problems: To eliminate back problems a nutrient-rich diet, a 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, support the body and function properly.

Nutrients and Vitamins For Spine Problems

“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 spine 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 vegetables, 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, and 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.

I’d like to share this vegan version of our favorite dish “Spaghetti with meatballs”.

It does not have to be meat all the time. Why?

Because it takes up to 72 hours to digest meat properly. During this time your body can’t concentrate on other little things which need to be fixed. Also plant based food is more similar to our body and places the nutrients easier and more effectively in our organs. Besides that if you don’t pay attention to the quality of meat you buy, you could end up taking antibiotics and/or germs. Apart from that you might know the great suffer of animals when kept in conventional farms.

What are the benefits of chickpeas? And why is it so important to integrate them in our diet?

Chickpeas have long been valued for their fiber content. Two cups provide the entire daily value. Therefore you definitely want to keep them on your “digestive support” list—especially if you are focusing on the colon. Between 65-75% of the fiber found in chickpeas is insoluble fiber, and this type of fiber remains undigested all the way down to the final segment of your colon.

Recent studies have shown that chickpea fiber can be metabolized by bacteria in the colon to produce relatively large amounts of short chain fatty acids. These fatty acids provide fuel to the cells that line your intestinal wall. By supporting the energy needs of our intestinal cells, the short chain fatty acids made from chickpea fibers can help lower your risk of colon problems, including your risk of colon cancer.

Some more benefits are: Highly supply of antioxidants, reduced cardiovascular risk, improved regulation of blood sugar

Salat: cooked chickpeas, feta cheese (vegan version nut or coconut cheese), lemon juice, olive oil, salt and basil

You have probably heard about the health benefits of quinoa before. Nevertheless it is always good to be reminded. As we grew up the pseudograins quinoa, amaranth and buckwheat were not common. Instead we ate lots of rice, rye and wheat.