Contents:
- Medical Video: 5 TOP FOODS TO REDUCE BACK PAIN - HOW TO GET RID OF BACK PAIN
- How do eating patterns affect the occurrence of back pain?
- Nutrition in food to prevent back pain
- 1. Vitamin A
- 2. Vitamin B12
- 3. Vitamin C
- 4. Vitamin D
- 5. Vitamin K
- 6. Iron
- 7. Magnesium
- 8. Calcium
Medical Video: 5 TOP FOODS TO REDUCE BACK PAIN - HOW TO GET RID OF BACK PAIN
Pain in the back (back pain) is a sign of a problem in the joints, muscles, bones and / or nerves of the spine. This can be caused by various factors, one of which is consumption patterns. Fulfillment of appropriate nutrition will reduce the risk of excessive pressure on the spine and avoid back pain.
How do eating patterns affect the occurrence of back pain?
The nutrients from the food we eat will determine the strength of the spine and how the body responds when there is damage, usually in the form of inflammation, around the spine. The diet also determines what weight and nutrients are available to reduce damage to the spine.
In individuals who have more weight, the spine will support more weight. As a result, the spinal muscles and spinal joints will receive great pressure to maintain their position. If the weight is too heavy to hold, inflammation of the muscles and joints around the spine will arise and cause pain. Nutrition from food consumed will help restore and strengthen the spine.
Nutrition in food to prevent back pain
1. Vitamin A
Antioxidant which helps the immune system and overcomes body damage. Foods that contain vitamin A are useful for preventing back pain because it can help repair tissue during bone formation. Vitamin A can be found in food ingredients:
- red beef
- chicken's liver
- milk and processed milk (cheese and butter)
- egg
Vitamin A can also be obtained from the beta carotene process by the body. Beta carotene can be found in vegetables and fruits that have orange color (such as carrots, oranges, apricots) and dark green (such as spinach). However, unlike vitamin A which can cause fractures, stored beta carotene cannot cause fractures.
2. Vitamin B12
Serves to maintain the health of spongy tissue in the bones and helps the function and growth of the spine. Vitamin B12 is commonly found in:
- red beef and its processed
- fish
- milk and processed milk, including yogurt
- chicken and eggs
3. Vitamin C
Required for the formation of collagen which is needed by the body in forming new tissue This is very necessary to cure damage to the tendons, ligament muscles, and joints between the spine, so as to maintain the strength of the bones and tissues. Foods that are rich in vitamin C include:
- citrus fruits (oranges, guava and grapes), strawberry, kiwi, tomatoes
- broccoli and spinach vegetables
- tubers such as potatoes and white potatoes
4. Vitamin D
Beneficial in calcium absorption which is important in strengthening and maintaining bone health. Optimal absorption of calcium is needed to prevent bone loss (osteoporosis) and fracture of the spine. Foods that contain lots of vitamin D are:
- egg whites
- fish oil
- milk
- bask in the sun (helps the body process provitamin D into vitamin D)
5. Vitamin K
This nutrition is needed so that the body can use calcium optimally to maintain bone health and strength. Vitamin K is found in food sources:
- animal heart
- green vegetables, such as spinach and broccoli
- dairy products
6. Iron
Needed to maintain bone cell health. Iron helps cells receive oxygen and introduces carbon dioxide. Iron also helps myoglobin production which is an important component of muscle health needed to support the spine. Here are some foods that contain a lot of iron:
- red beef
- chicken meat
- beef or chicken liver
- fish
- shells
- egg
- nuts
- green vegetable
7. Magnesium
Nutrition is needed in moving muscles; contraction and relaxation. Magnesium also helps maintain muscle and bone density which can prevent disruption in the spine. What's more, magnesium is needed by the body to use protein optimally.
Magnesium can be obtained from food sources:
- wheat
- potato
- fruits: kiwi, avocado and banana
- green vegetable
8. Calcium
It is an important nutrient in maintaining bone health and age-long density especially in the elderly. Adequate intake is very necessary in preventing osteoporosis which results in weakness and fragility of the bones and the occurrence of fractures in the spine.
Calcium is found in food ingredients:
- milk and various dairy products
- green vegetable
- know
- nuts
- salmon and sardines
- some complementary food ingredients: sesame, corn and almonds
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