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Eating Your Way to a Healthy Spine

By Sara Butler

You probably already know that the chiropractors at The Joint Chiropractic can give you a lot of advice about how to care for your spine. They can help you with your posture, help you understand how to lift things correctly, and they can give you fitness advice to keep your body strong and your spine supported. But did you also know they can help you understand how to eat your way to a healthier spine?

Here are a few tips to help you boost your spinal health with food.


It's likely been drilled into your head from a young age that strong bones need calcium. So, it should come as no surprise that for a healthy spine, you need calcium.

Calcium, a mineral, is used by your body to help maintain your bone mass all throughout your life. It helps to prevent your bones from growing brittle as you grow older, a condition called osteoporosis.

You can add more calcium to your diet in several ways.

  • Legumes - Black beans, peanuts, baked beans, and tofu are all excellent sources of calcium
  • Fish - Sardines and salmon are both loaded to the gills with calcium
  • Leafy green vegetables - Collard greens, spinach, broccoli, and kale can all boost your calcium intake
  • Dairy - The most traditional source of calcium, milk, cheese, and yogurt are all excellent sources

Vitamin D

Vitamin D and calcium go hand in hand -- and there's an important reason for that. Your body needs Vitamin D to properly absorb calcium, so if you want healthy bones and a healthy spine, then you must make sure to get enough Vitamin D too, which you can easily find in:

  • Eggs
  • Fortified foods such as milk and cereal
  • The sun by exposing your skin for a few minutes each day


The mineral magnesium is important for a healthy spine because it allows your muscles to properly contract and relax. It also contributes to healthy bone density and muscle mass, allowing your body to properly use the protein you eat.

Find magnesium in:

  • Whole grains - Whole-grain pasta, brown rice, and bread are all full of magnesium
  • Seeds - Sesame seeds, flax, and sunflower seeds are easy to add into your smoothies, sandwiches or salads for a punch of magnesium
  • Fruits - Kiwi, bananas, and avocado (yes, it's a fruit!) all are excellent sources
  • Vegetables - Yet again, broccoli, kale, and spinach are the stars of the healthy spine show

If you need help understanding how your diet can impact the health of your spine, then talk to the chiropractors at The Joint today!

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in San Jose, Calif.

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