Leafy greens are among the foods for a healthy spine

Foods for a Healthy Spine

Your spine is the foundation of your upper body. It holds you up and keeps everything in its place. Your spine’s health and proper function is an essential component to your overall well-being and should be a priority.

There are many ways you take care of your spine, including regular exercise, and visits to the chiropractor if you are experiencing any problems. Additionally, your diet can impact your spinal health, and eating the right foods can help keep it strong long term.

Here are the best foods you can eat to take care of your spine.


It’s common knowledge that calcium is one of the most essential minerals for bone health. As the spine itself is composed of bones, calcium is hugely beneficial to your spinal health.

As humans get older, bones can begin to lose mass and become increasingly brittle. By consuming foods high in calcium, you can help keep your spine healthy for longer. Foods that are high in calcium include:

–    Leafy greens (kale, spinach, okra, broccoli)

–    Beans and legumes (kidney beans, lentils, chickpeas, peanuts, black beans)

–    Dairy products (milk, yogurt, cheese)

–    Fish that you eat with the bones in (sardines, anchovies)

–    Tofu


Magnesium is another vital mineral for maintaining a healthy spine. Magnesium powers approximately 300 different biochemical reactions within the human body. Some of these reactions include the processing of protein and maintenance of muscle mass.

While many consider the spine only bone, it also contains nerves and muscles. Magnesium is what helps your muscles to support your spine. Sources of magnesium include:

–    Leafy greens (collard greens, kale, spinach, turnip greens, swiss chard, okra)

–    Whole grains (whole grain bread, whole grain pasta, brown rice)

–    Seeds (flax, sesame, sunflower)

–    Fruits (bananas, kiwis, papayas, avocado, blackberries, raspberries, cantaloupe)

Vitamin D

While calcium is the mineral that directly contributes to bone health, vitamin D helps your body to process the calcium. If you don’t have enough vitamin D, it won’t matter how much calcium you’re eating since your bones won’t adequately absorb it.

Vitamin D is most associated with the sun. You can maintain proper vitamin D levels by ensuring you get enough sunlight, though most people don’t get enough, especially in the winter. You can supplement vitamin D by consuming certain foods.

While vitamin D doesn’t naturally occur in many foods, companies are now fortifying their products to help people get an adequate amount into their diet. Foods that naturally have vitamin D include:

–    Salmon

–    Herring and sardines

–    Cod liver oil

–    Egg yolk

–    Tuna

–    Mushrooms

Foods that frequently have vitamin D fortification include:

–    Cereal

–    Yogurt

–    Milk

–    Orange juice

–    Soy products

–    Margarine

It’s important to note that not all the above products come automatically fortified with vitamin D. If you’re looking for fortified products, check the labels where the companies will list how much of your daily value of vitamin D is included in the product.

Other Options for Spinal Health

In addition to healthy food options for your spine, it’s important to keep the spine healthy and aligned. Fortunately, we can help.

SnapCrack is a walk-in chiropractor in Coral Gables that is very experienced in spinal manipulation. Our chiropractic physicians have several techniques at their disposal to align your spine, and they will walk you through them to determine which you prefer. And since the Coral Gables chiropractor location is a no-wait clinic, you can walk in and be seen quickly.

Along with chiropractic care, choosing foods that benefit your spine can ensure that you maintain your spine healthy.

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