What food is good for the spine – 7 best foods

The spine is a complex anatomical formation that consists of a large number of elements (vertebral bodies, tendons, joints, etc.) and performs a number of important functions in the body (supporting, protective, motor).

Under the influence of various factors, the work of the spinal column may be disrupted. One of these factors, according to scientists, is poor nutrition.

To maintain the health of the spine, it is necessary to provide nutrients not only to the vertebrae themselves, but also to the intervertebral discs, as well as the massive ligamentous apparatus and surrounding muscle groups.

First of all, the spine needs micro- and macronutrients (calcium, magnesium, phosphorus, zinc), animal proteins, mucopolysaccharides, as well as vitamins of group B, A, C.

Below we have reviewed 7 useful products, the use of which will help strengthen the spine, accelerate the delivery of nutrients to all its departments, improve metabolism in bone tissue, increase elasticity and elasticity of ligaments, and reduce the risk of degenerative and destructive pathologies.

1. Dairy products

Hard cheeses, milk , yoghurts , cottage cheese is the main source of calcium for the human body. To replenish the daily value of the macronutrient, it is enough to consume 200 g of cottage cheese or 120 g of cheese per day.

American studies have proven that taking milk 6-7 times a week (especially in combination with cheese and yogurt) has a positive effect on the density of vertebral bodies in elderly men.

For the full absorption of calcium and its delivery to the bones, scientists recommend Add vitamin D to your diet.

Dairy products are extremely important for maintaining the strength of the spinal column due to their high calcium content. In order to maximize the absorption of calcium, it is recommended to additionally consume vitamin D.

2. Fatty fish varieties

Trout, tuna, salmon, mackerel, sardines contain large amounts of vitamin D.

According to scientific data, vitamin D is effective for the prevention of osteoporosis.

According to Italian scientists, vitamin D is able to maintain the density of the bone tissue of the spine, prevent resorption, and accelerate regeneration even with serious pathologies of the parathyroid glands.

To make up for the daily vitamin D deficiency, it is enough to eat at least 50 g of fish meat, 20 g of caviar or cod liver per day. Preference should be given only to fresh fish, steamed or baked.

In addition, fatty fish is one of the 11 products that reduce inflammation in joints .

Oily fish is a valuable source of vitamin D, which is necessary to maintain the functional and anatomical integrity of the spinal column bone tissue.

3. Seeds and nuts

Pumpkin seeds and peanuts are especially useful, as they contain large amounts of zinc, which promotes the absorption of vitamin D and calcium.

Foreign studies have shown that the lectin contained in peanuts improves the differentiation of bone tissue cells of vertebral bodies, as well as cartilage of intervertebral discs.

Therefore, peanuts are recommended for children and adolescents to adequately form the spine axis and prevent various disorders (for example, scoliosis).

In turn, pumpkin seeds are one of the 6 Foods that Strengthen Bones .

Nuts and pumpkin seeds contain a lot of zinc, which is necessary for the formation of the spinal column and strengthening bone tissue.

4. Garlic

Garlic destroys pathogenic bacteria, Stimulates the immune system (reduces the risk of infectious and inflammatory damage to the spinal cord), normalizes cholesterol metabolism.

Regular consumption of garlic helps to reduce body weight, which reduces the load on the spine.

Studies conducted in Argentina have established that the use of garlic increases the mineral density of the bone tissue of the spine. This helps to protect the spinal column from accidental injuries and fractures.

Thus, garlic is a universal product for maintaining the health of the spine. The effects are realized through many different mechanisms.

5. Green vegetables

Any green vegetables are an important source of vitamin C, which stimulates the growth of bone tissue in the human body, reduces the risk of osteoporosis.

American scientists also found that green plants have a significant antioxidant effect that protects the musculoskeletal system from any metabolic or toxic damage.

Vegetables contain significant amounts of vitamin K and calcium, an important mineral for maintaining the integrity of the vertebrae. The largest amount is found in broccoli and onions.

According to research, regular use of onions in the diet reduces the risk of osteoporosis by 20%.

Broccoli, according to Chinese researchers , inhibits any inflammatory (including autoimmune) changes in the joints. And in the vertebral column, as is known, there are many articular complexes, with the help of which the articulation of the vertebrae with each other and with the skull is ensured.

Green onions and broccoli help calcium to be better absorbed, reduce the risk of fractures and inflammatory processes on the part of the articular apparatus.

6. Carrots

Carrots have pronounced anti-inflammatory and antioxidant properties, normalize microcirculation in bone tissue, and reduce the risk of manifestation of autoimmune pathologies.

Carrots are an important source of vitamin E. According to research , vitamin E is responsible for bone regeneration.

Carrots will help to maintain the high mineral density of the vertebrae (due to the activation of regenerative processes), reduce the risk of herniated discs and osteochondrosis.

The inclusion of carrots in the diet reduces the risk of developing diseases of the musculoskeletal system.

7. Rich meat broths

It is recommended to use decoctions from meat products containing, in addition to meat itself, bones, tendons and skin more often.

Such dishes are rich in hyaluronic acid, which, after absorption in the gastrointestinal tract, breaks down into many protein metabolites that reach ligaments, tendons and joints. Hyaluronic acid is necessary for the restoration of cartilage tissue of the spine.

Hyaluronic Acid, according to scientific data , increases the content of type III collagen in ligaments that have undergone damage. It significantly increases repair capabilities and stimulates angiogenesis, ensuring the delivery of oxygen and other nutrients.

Rich broths are one of the 7 foods useful for human ligaments .

Rich meat broths with offal help regenerate joints, ligaments, tendons. They must be present in the diet of people suffering from deforming diseases of the spinal column.

What to avoid

There is a list of foods that can be harmful to the spine. Let's look at some of them:

  1. Table salt. Salt has a direct osteotoxic effect, inhibits the transport of calcium. As a result, the risk of developing osteoporosis increases. There is an extremely high amount of sodium chloride in canned food, semi-finished products and cheeses.
  2. Alcoholic beverages. Regular consumption of alcoholic beverages in high doses inhibits the binding of calcium ions to blood transport proteins, as a result, the delivery of the macronutrient to the bones decreases. Also alcohol harms joints and cartilage .
  3. Coffee. One of the most common drinks disrupts the absorption of calcium in the body, which reduces bone mineral density.
  4. Any preservatives, sweeteners, food additives. The mechanisms of negative action are extremely extensive and non-specific. They can inhibit the formation of osteoblasts, prevent the delivery of calcium and zinc to bones, and contribute to the development of oncological diseases.


Thus, the correction of nutrition has a beneficial effect on the condition of the spinal column and all its constituent elements. The use of healthy foods rich in valuable vitamins, macro- and microelements ensures the normal development and maintenance of the anatomical integrity of the spine.