What foods help with back pain

PhD in Medicine, therapist

Milk

Doctors believe that milk is the best source of calcium, our main assistant in strengthening bones, joints and teeth. 100 g of milk of 1% fat contains 120 mg of calcium. You need to absorb about 1 g of calcium per day. This produces more than a liter of milk per day. Although some scientists believe that after 40 years, women need not less, but not more than 1,5 g of calcium per day.

Important! Calcium is found in any milk: liquid, powder, skim milk. There is a lot of calcium in other dairy products: cheeses (especially hard ones, for example, in 100 g of parmesan, cheddar or Swiss about 600 mg of calcium), in cottage cheese, yogurt, ice cream. But cheeses, sour cream, and ice cream are full of fat, so eat a little of them. Dairy products must certainly be on the table for children, pregnant women and nursing mothers, so that calcium and phosphorus salts form bone tissue.

Veal

There is a lot of phosphorus in this meat – it is not only a part of the bone tissue, but also helps the body to absorb calcium.

Important! Most of the phosphorus is in the neck of veal. There is also a lot of it in beef liver, egg yolk, salmon, pollock, parmesan and tilsiter cheese, oatmeal, lentils. A record amount of phosphorus in pumpkin seeds: in 100 g – 1444 mg of phosphorus. However, phosphorus compounds are better absorbed by the body from animal products.

Buckwheat

Buckwheat stores magnesium in itself. It is the third most important trace mineral for bones, joints and teeth. Magnesium is a part of bone tissue and activates enzymes involved in the chemical transformations of potassium and phosphorus compounds. An adult needs about 350 mg of magnesium per day. Pregnant, lactating mothers, children and athletes need to increase the dose to 500 mg. Magnesium is also essential for losing weight, especially with low-calorie diets.

Important! To saturate the body with magnesium, it is enough to eat a portion of buckwheat porridge per day. 100 g of buckwheat kernel contains 200 mg of magnesium. An excellent source of magnesium is wheat bran: in 100 g – 448 mg of magnesium. This element is abundant in sunflower seeds, cashews, almonds, peanuts, hazelnuts, soybeans, oatmeal, dried prunes.

Beef liver

It is the main source of copper, from animal products it contains the largest amount of provitamin A and, more importantly, a lot of vitamin D3. This vitamin forms the hormone calcitriol in the body, which activates the absorption of calcium and phosphorus, and as a result, stimulates bone growth and helps maintain healthy bones.

Important! Vitamin D3 is abundant in the liver of birds and fish, in egg yolk.

Dried

Dried apricots, that is, dried apricots, contain several times more nutrients than fresh ones. In 100 g of dried apricots there are about 110 mg of magnesium, 160 mg of phosphorus, 170 mg of calcium and, most importantly, 1720 mg of potassium (this is almost a daily requirement). The fact is that there is very little potassium in the bones, joints and cartilage of a person. But without it, it is impossible to keep the muscles in good shape, and it is they that hold our skeleton.

Important! Dried apricots can be eaten in dried form, decoctions and compotes can be made from it. It is better to store it in a dark, dry, cool place, then the healing properties will be preserved completely.

Celery

Celery is especially good because it does not contain unhealthy substances, such as fats. It is extremely low in calories, in 100 g there are only 18 kcal, but calcium, on the contrary, is a lot – 240 mg. It contains phosphorus, magnesium, sodium, iron, zinc, potassium, vitamins of group B, PP, E and provitamin A.

Important! Calcium is less absorbed from animal products, so you can add a little vegetable oil to celery.

Carrots

A well-known champion in beta-carotene content: in 100 g – 9 mg. The daily allowance for an adult is about 15 mg. Beta-carotene, in addition to other known beneficial properties, is involved in the absorption of calcium, phosphorus and magnesium in the body.  

Important! Beta-carotene cannot be absorbed without fats, which is why you need to add cream to freshly squeezed carrot juice, and vegetable oil or sour cream to grated carrots. It is better to eat carrots raw, when frying and cooking, beta-carotene is destroyed, and its amount is reduced by 40-80%.