Content
The spine belongs to complex anatomical structures, which consists of a significant number of elements. These include joints, tendons, vertebral bodies. The most important structure performs protective, supporting and motor functions. To maintain them, you need a balanced diet. Products that are good for the spine must be included in the diet.
Effects of nutrition on the spine
Adequate functioning of the musculoskeletal system depends on many components. Various factors can disrupt the work of the spinal column. One of them is poor nutrition.
It is important for the health of the spine to ensure that the body receives enough nutrients. Intervertebral discs, muscle groups and the ligamentous apparatus also need beneficial nutrients.
Choice of products for diseases of the spine and joints
The most valuable substances that support the functions of the spine are:
- zinc;
- magnesium;
- calcium;
- phosphorus;
- animal proteins;
- mucopolysaccharides;
- vitamin C;
- retinol;
- B vitamins.
The food consumed should, if possible, contain the indicated compounds and minerals. Naturalness and the absence of harmful additives are essential.
What foods are good for the spine
A balanced diet contributes to:
- strengthening the spine;
- accelerating the delivery of nutrients to different parts of the spinal column;
- improving bone metabolism;
- increasing the elasticity and elasticity of the ligaments;
- reducing the risk of developing pathologies of a destructive and degenerative nature.
Healthy food for the spine includes foods from different groups. It should be remembered to observe the drinking regime. It is important to drink about 2 liters of water per day. Adequate fluid is needed to maintain joint function.
Vegetables and fruits
Garlic is known for its properties to destroy pathogenic bacteria and stimulate the functioning of the immune system, and normalize cholesterol metabolism. The inclusion of the product in the diet helps to lose weight and reduce the load on the spine.
Green vegetables are a good source of vitamin C. Ascorbic acid stimulates bone growth, reducing the risk of osteoporosis. The antioxidants contained in plant foods protect the musculoskeletal system from pathologies associated with metabolic processes. The integrity of the vertebrae is maintained by the presence of vitamin K (broccoli, onions).
Carrots have pronounced anti-inflammatory properties. The vegetable protects the joints from autoimmune diseases. The tocopherol present is responsible for bone repair. Carrots help preserve the mineral density of the vertebrae and reduce the risk of hernia and osteochondrosis.
Berries include antioxidants, minerals, and vitamins.For example, the use of strawberries reduces the severity of the inflammatory process in diseases of the spine and joints.
Blueberries also contain beneficial nutrients, which should be included in the diet on an ongoing basis.
Grapes are recommended to be used for pathologies of the musculoskeletal system. Resveratrol contained in the product helps to improve the condition of bone and cartilage tissue.
Nuts and dried fruits
Nutritionists recommend consuming peanuts due to their significant zinc content. This substance promotes the absorption of calcium.
Walnuts have anti-inflammatory effects. This is due to the presence of numerous useful compounds. The improvement in the general condition of the joints is due to the presence of polyunsaturated fats.
Dried fruits improve the condition of the musculoskeletal system:
- Dried apricots... Dried apricots include organic acids, phosphorus, calcium, iron, B vitamins, carotene.
Maximum benefit from a product that is naturally colored - Prunes... Dried plums helps to reduce the severity of joint pain due to the content of a significant amount of vitamin K.
Prunes strengthens the immune system - Fig... Dried fruits are rich in plant sugars, calcium, phosphorus, magnesium, ascorbic acid and B vitamins.
The beneficial effect on the body is to improve the functioning of the cardiovascular, nervous, endocrine systems
Cereals and legumes
Cereals contain many vitamins, proteins, fiber, and trace elements. They perfectly saturate the body due to the presence of the so-called slow carbohydrates. Nutritionists emphasize that all types of cereals are good for the body: buckwheat, oatmeal, barley, pearl barley, millet.
Plant products contribute to the renewal of cellular elements, the elimination of free radicals. Cereals exhibit anti-cancer and anti-inflammatory properties.
Legumes contain significant amounts of vegetable protein. The component is essential for connective tissue. The low fat content allows the product to be included in the diet when overweight. The consumption of legumes contributes to weight loss and reduces stress on the joints and spine.
Milk products
Products are the main sources of calcium. Among the most useful fermented milk products are called:
- natural yoghurts;
- hard cheeses;
- cottage cheese.
In old age, milk should be drunk at least 6 times a week. It is useful to combine it with yogurt or cheese. Foods containing calcium strengthen the vertebral bodies.
A fish
A significant amount of cholecalciferol is present in the following fatty varieties:
- salmon;
- tuna;
- trout;
- sardines.
Eating foods containing vitamin D is the prevention of osteoporosis. Cholecalciferol maintains the required bone density in the spine.
Fresh fish should be preferred. The best way of cooking is steaming, baking.
Fatty fish are rich in Omega-3. The substances help to reduce pain in diseases of the joints and spine, improve their mobility. The product should be included in the diet at least 2 times a week.
Meat and meat broths
Some products are used to repair the cartilage of the spine. These include rich meat broths. The dish should include skin and tendons. This is due to the content of hyaluronic acid. After absorption, it breaks down into protein metabolites, which go to the joints and ligaments.
Healthy foods for strengthening the spine also include lean meats. Chicken, beef, rabbit are the building blocks of muscle fibers, bones and cartilage tissue.
Foods to avoid
Nutrition affects the condition of the musculoskeletal system. This is due to the presence of certain substances that can contribute to both the restoration and destruction of bone or cartilage tissue.
Unhealthy foods for the spine and joints should be excluded from the diet:
- Salt... The harm lies in the inhibition of calcium transport and the risk of developing osteoporosis. Canned food, cheeses and convenience foods contain a lot of salt.
A significant amount of sodium chloride is present in fast food - Coffee... The drink helps to reduce bone mineral density. This is due to a violation of the process of assimilation of Ca in the body.
Coffee adversely affects the condition of the spine and joints - Nutritional supplements... These include sweeteners and preservatives. Harmful products inhibit the formation of osteoblasts, and also interfere with the delivery of zinc and calcium to bone tissue.
Food additives have a carcinogenic effect on the body - Alcohol... Alcoholic beverages block the conversion of Ca into its active form, which promotes absorption of the substance into the blood.
Alcohol abuse increases the risk of osteoporosis - Margarine... These are semi-solid hydrogenated fats that have been artificially created. Trans fat is difficult for the body to process. Its use leads to inhibition of the action of cholecalciferol and vitamin K.
Margarine helps to increase bone fragility
Conclusion
Products useful for the spine are distinguished by the presence of valuable substances. They protect bone tissue from destruction, improve metabolic processes in cartilage, and prevent the development of dystrophic and degenerative diseases.
