Spine Care

Groceries to Promote Bone Boost for Spine Health El Paso, TX.

Share

Foods we eat can help prevent spinal fractures, osteoporosis, along with other bone issues. Most of us struggle to get the proper amount of calcium and vitamin D into our diets even though magnesium is found in a variety of foods like green vegetables, oatmeal, nuts and seeds, meat, poultry, seafood, and legumes. 

The spine is constantly in a state of change as your metabolism breaks down, replaces and rebuilds bone. The nutrition your bones need is always changing, as well as the body as it acquires stored bone minerals for other purposes and replaces them with a fresh supply from what you eat.

The best way to keep your bones strong and pain-free is by eating a healthy diet rich in calcium, vitamin D, and magnesium. That means going beyond the dairy aisle when looking for bone-boosting foods. There are plenty of healthy options scattered all throughout the grocery store. Here are some tips on what you might want to consider buying the next time you’re at the market.

 

 

Here is a list of foods rich in calcium and vitamin D to start adding to your grocery list. Note: Always check nutrition labels. Fortified products, like plant-based:

  • Kinds of milk
  • Cereals
  • Juices with added calcium or vitamin D, are not included.

But they can be a great addition to your diet as an added assurance that you’re hitting the proper nutritional goals.

Produce/Plant-Based Protein

Fruits, veggies, and plant-based proteins are always a good choice but here are a few that pack more bone nutrients.

  • One cup of shredded Bok Choy equals 74mg of calcium.
  • Two cups of raw  Broccoli equals 86mg of calcium.
  • One cup of cooked Collard greens equals 268mg of calcium.
  • A half-cup of raw Cress equals 188mg of calcium.
  • One cup of Edamame equals 98mg of calcium.
  • One cup of raw Kale equals 101mg of calcium.
  • One cup of Okra equals 82mg of calcium.
  • One good size Orange equals 74mg of calcium.
  • A half-cup of raw Rhubarb equals 103mg of calcium.
  • A half-cup of Tofu equals 434mg of calcium.

 

 

Seafood

Fresh seafood offers some great options to get vitamin D.

  • Three ounces of cooked Mackerel equals 300-500 IU of vitamin D.
  • Three ounces of cooked Salmon equals 400-500 IU of vitamin D.

 

Packaged Foods

Foods like nuts, seeds, and canned goods, can help stretch your food dollar and be a nutritious option.

  • One ounce of Almonds equals 75mg of calcium.
  • A half-cup or three ounces of Canned salmon can equal 290mg of calcium or 400-475 IU’s of vitamin D.
  • Three ounces of Canned sardines equals anywhere from 325-400mg of calcium or 150-250 IU’s of vitamin D.
  • One ounce of Chia seeds equals 179mg of calcium.
  • A half-cup of dried Figs equals 121mg of calcium.
  • One tablespoon of Poppy seeds equals 127mg of calcium.
  • One tablespoon of Sesame seeds equals 88mg of calcium.
  • A half-cup of White beans equals 63mg of calcium.

 

 

Dairy

Dairy sources have more calcium with each serving than any other food. Here are a few to help you reach your daily nutrient amount to keep your bones strong for years.

  • One slice or a half-ounce of Cheese equals150-270mg of calcium.
  • One large Egg equals 44 IU of vitamin D.
  • A half-cup of Frozen yogurt equals 80-110mg of calcium.
  • A half-cup of Ice cream equals 80-110mg of calcium.
  • One cup of Low-fat yogurt equals 350-400mg of calcium.
  • One cup of Milk equals 250-300mg of calcium.
  • A half-cup of Pudding equals 55-140mg of calcium.

 

Vitamins/Supplements

Eating a well-balanced diet gives you all the nutrients your bones need. Sometimes you need a calcium supplement to fill in the gaps. Learn more about whether a supplement may be right for you by talking to your doctor, chiropractor, health coach, dietician.

 

 

Keep Your Spine Healthy

A healthy diet that’s rich in multiple nutrients will maintain your spinal bone health and overall health.

As part of our Acute Injury Treatment & Rehabilitation Practice, we are presently offering detailed Institute For Functional Medicine® Collaborative Assessment Programs focused on Integrative Treatment Protocols. We completely evaluate personal history, current nutrition, activity behaviors, environmental exposures to toxic elements, psychological and emotional factors, in tandem with your genetics.

Our purpose with these high-level assessments is to understand the root cause of chronic disorders and to treat the person holistically.  Integrative Personalized Medicine is the future of healthcare and we are very proud to bring it to all our patients.  Our online Functional Medicine Health Assessment Questionnaire has given insights into our patients’ present Functional Health.

We personally welcome all present and future patients to Functional Medicine and its modern Functional Medicine Living Matrix treatment approaches.

Our team has taken great pride in bringing our families and injured patients only clinically proved treatment protocols.  By teaching complete holistic wellness as a lifestyle, we also change not only our patient’s lives but their families as well.  We do this so that we may reach as many El Pasoans who need us, no matter the affordability issues.


 

The Detox Diet Doctor El Paso, TX.

 


 

NCBI Resources

Having healthy body composition means there needs to be more lean body mass i.emuscle mass and less body fat. Strength training/CrossFit helps by raising the metabolic rate while lowering body fat. The increased muscle strength helps maintain correct posture and body mechanics in whatever you do.

Physical activity reduces the chance of injury while increasing physical performance like being able to climb stairs or carry groceries with much-added ease and confidence.

 

Post Disclaimer

Professional Scope of Practice *

The information herein on "Groceries to Promote Bone Boost for Spine Health El Paso, TX." is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional.

Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.*

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

We are here to help you and your family.

Blessings

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

Recent Posts

Low Laser Therapy Benefits for Ruptured Achilles Tendon | El Paso, TX

One of the most common tendons in the body that gets injured is the Achilles… Read More

October 18, 2021

Blood Pressure and Gut Microbiota: What we know.

The connection between our modifiable life factors and the risk of developing diseases has been… Read More

October 18, 2021

Carpal Tunnel Prevention

Today, we are constantly tapping, scrolling, clicking, using our hands, fingers, and thumbs on smartphones,… Read More

October 15, 2021

CBD, THC & HEMP? What is the difference? | El Paso, TX (2021)

https://youtu.be/sOolG4CEBic On today’s podcast Spencer Salas and Dr. Alex Jimenez discuss CBD, TCH, and Hemp.… Read More

October 15, 2021

Drained Energy: Boost The Central Nervous System

The body needs consistent energy to get through the day. The central nervous system runs… Read More

October 14, 2021

Exercises For An Aching Back

Reaching, twisting, walking, and driving are everyday activities that require upper and lower back strength.… Read More

October 13, 2021

Personal Injury, Trauma & Spine Rehab. Specialists

Online History & Registration 🔘
Call Us Today 🔘