Nutrients and Minerals for a Healthy Back

healthy back

It’s a no-brainer that we need to have a balanced diet comprising of Go, Glow, and Grow foods (hurray for primary school science!), but for those of us with back problems we have to keep a close look on the vitamins and minerals we take so that we can keep our backs strong. Yes, Calcium is a given but there are other “stuff” that will greatly help improve our posture and back strength. Here are some of them

Vitamin A

Vitamin A not only strengthens our immune system against diseases, but it also helps repair damaged tissue and aids in the formation of bones. Just don’t get carried away and take more than the recommended daily amount of Vitamin A because this will increase the probability of bone fractures.

This vitamin can be found in chicken liver and beef. Cheese, eggs, milk, and butter are also good sources of Vitamin A. For the vegetarians, green vegetables such as carrots, spinach, and sweet potatoes are great sources of Vitamin A.

Vitamin B12

Vitamin B12 is a necessity – it aids in maintaining healthy bone marrow and spine.

This vitamin can be found in red meat, poultry, liver, and fish. Same as Vitamin A, B12 can also be found in dairy products, and green leafy veggies such as spinach and broccoli.

Vitamin K

Vitamin K is necessary so that our bones can utilize Calcium properly. Vitamin K and Calcium form a dashing duo that keeps our bones strong and healthy.

Vitamin K is found in pork and liver, as well as green leafy vegetables such as kale, spinach, and broccoli. This vitamin can also be found in dairy products.


Although used in very minute amounts, iron aids in the production of myoglobin, an element that aids in the formation of strong  and healthy muscles Рmuscles that are needed to support the spine.

We can find iron in a lot of meat products – pork, fish, liver, red meat, and poulty. However, veggies are also great sources of iron. Spinach, kale, and broccoli are just some of the wonder veggies that contain iron.


Magnesium helps maintain favorable muscle tone and correct bone density which aids in maintaining our spine’s strength.

You can find Magnesium in bread, beans, nuts, seeds, avocados, and potatoes.

Eat for a Healthy Back

Now that we know some of useful vitamins and minerals and their food sources, let’s try to incorporate some of them into our daily diet, shall we?