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Millions of people worldwide have suffered or will suffer from back pain in their lifetime.  Likewise, back pain is one of the three most common reasons people visit the doctor. 

 

So, what does back pain have to do with the food we eat? 

 

Food is more than just the fuel we need to survive.  What we choose to consume is either promoting wellness or producing illness. The human body – an organic machine – can be likened to the gas tank of a car: Filling it with contaminated fuel can eventually cause a breakdown in the engine.

 

Certain foods (e.g., added sugar, trans fats, and refined carbohydrates) produce harmful inflammation that can lead to illness and physical pain.

 

Coincidentally, research indicates that the underlying origin of all pain (including back pain) is – you guessed it…inflammation.

 

So, if your back has been feeling less than perfect, keep reading for a list of 7 anti-inflammatory foods that can help “calm the flames.”

 

Spinach

 

 

Growing up, some of us knew nothing about spinach – until we encountered an episode of the classic cartoon Popeye the Sailor Man. We watched as Popeye suddenly unveiled a can of spinach from beneath his shirt, popped it open with his bare hands, quickly gulped it down, and instantly gained superhuman strength. 

 

But what gives this dark green superfood its power, and how does it help fight inflammation?

 

Spinach contains a host of vitamins and minerals such as folate, copper, iron, and calcium, to name a few.  Listed below are some of their health benefits:

 

• Folate (Vitamin B9) – helps the body with cell growth and the production of DNA. Low folate levels have shown to be a common occurrence in cases of chronic inflammation.

• Copper – helps the body with various tasks such as iron absorption and the forming of red blood cells.  It also acts as an antioxidant that can help fight free radical damage.

• Chlorophyll – has natural detoxification, wound healing, and anti-inflammatory properties.

• Vitamin E – a powerful antioxidant and anti-inflammatory. Free radicals are released when your back is in pain and vitamin E can help fight them off.

• Omega 3 Fatty Acids – an anti-inflammatory agent associated with improvements in heart health, brain functionality, and childhood asthma. 

• Iron – assists with the transport of oxygen in the blood; every nerve cell and muscle (including spinal nerves and back muscles) needs oxygen to function.  

• Calcium – needed to help build and maintain strong bones. The spinal column consists of small bones that support back muscles. The stronger those bones are, the healthier your posture will be, which can lead to less back pain.

 

So as you can see, spinach is much more than just a bundle of dark green leaves tied together in the vegetable aisle of a grocery store. Try them in a salad, sauteed with garlic and onions, or in a refreshing breakfast smoothie as a delicious way to start your day!

 

Strawberries

 

 

About a billion pounds of strawberries are produced annually in the state of California, and the average American is said to consume about 8 lbs of strawberries a year.

 

They can be a fun, healthy addition to things like smoothies, fruit salad, oatmeal, or even your favorite dessert.

 

But how can this bright red fruit help with back pain?

 

Strawberries have an impressive nutritional profile. Consuming them has been associated with heart health, blood sugar regulation, and even cancer prevention.  They are rich in various beneficial antioxidants, including vitamin C. 

 

Vitamin C helps fight off free radicals, which can damage healthy cells and cause inflammation and pain.

 

Strawberries also contain antioxidants called anthocyanins, which not only gives this juicy fruit its bright red color but also produces anti-inflammatory effects in the body.

 

So whether they’re fresh, frozen, or freeze-dried, strawberries can pack an antioxidant punch to help knock out those stubborn back pain woes.

 

Sweet Potatoes

 

 

Many of you have eaten at least one slice of sweet potato pie over the years, whether it was at a family gathering for the holidays or dessert at your local restaurant.

 

But sweet potatoes aren’t just a great way to get rid of a nagging sweet tooth.  They’re also full of beneficial nutrients such as niacin, thiamin, riboflavin, vitamin B6, and vitamin A, which all have anti-inflammatory properties.  Listed below are some of their additional benefits:

 

• Niacin (Vitamin B3) – helps balance cholesterol levels and supports the health of the nervous system, digestive system, and skin.
• Thiamin (Vitamin B1) – helps support healthy appetite and digestion as well as healthy functioning of the brain and heart.
• Riboflavin (Vitamin B2) – helps break down fats, proteins, and carbohydrates to produce energy. It also helps the body utilize oxygen. 
• Vitamin B6 – may help with mood, overall brain health, and eye health.
• Vitamin A – supports the reproductive system, the immune system, as well as eye and skin health. According to the USDA, one medium-sized sweet potato contains 100 percent of the daily recommended value (DV).

 

Sweet potatoes also contain carotenoids, which are antioxidants that help lower inflammation as well as promote healthy vision and a healthy immune system.

 

So don’t delay! Baked or steamed sweet potatoes can be an easy, delicious side dish for your next lunch or dinner.

 

P.S. Don’t confuse sweet potatoes with yams; sweet potatoes have a higher concentration of nutrients and contain more fiber than yams.

 

Kale

 

 

Kale may not be as familiar as broccoli and collard greens, but it’s usually easy to find in your local supermarket.

 

This leafy green vegetable has tons of vitamins, minerals, and phytonutrients. Phytonutrients are chemicals that are produced by plants that come with antioxidant and anti-inflammatory benefits.

 

Kale is also high in vitamin K. Vitamin K can protect against inflammation and supports bone, brain, and heart health, as well as wound healing.  On top of that, it may leave you with radiant skin, stronger teeth, and healthier eyes. 

 

So, don’t be afraid to make this nutritious vegetable a staple in your kitchen.  You can steam or saute kale with onions, garlic, and peppers. You can also use it as the base vegetable for your breakfast smoothie.  On top of that, you can even break the kale into pieces, drizzle them with olive oil, sprinkle them with sea salt, toss them in the oven, and voila! You now have some tasty kale chips.

 

Broccoli

 

 

Broccoli is probably a stranger to very few kitchens, both American and abroad.  It can be eaten either raw or cooked, and as of 2017, the average American consumes about 7.1 pounds of broccoli per year.

 

This chlorophyll-rich vegetable is part of the cruciferous family. It’s packed with vitamins, minerals, and flavonoids that are associated with benefits such as healthy brain function, blood sugar control, and heart health. 

 

Broccoli contains a plant compound called sulforaphane. Sulforaphane has antioxidant and anti-inflammatory properties that protect against oxidative stress. Oxidative stress can cause tissue damage in the body. Soft tissue damage can lead to back pain.

 

Broccoli is also an excellent source of vitamin K and vitamin C. As previously mentioned, those vitamins not only serve as antioxidant and anti-inflammatory agents, but also help with tissue repair, wound healing, and bone health. 

 

BTW, do you happen to scoff at the idea of eating raw broccoli? If so, the best way to consume cooked broccoli is to steam it. Doing this will help retain as many of its nutrients as possible.  

 

Tip: If you prefer an option that’s even more convenient and on-the-go, you can add great-tasting organic vegetable powders to a glass of water or juice for fast, easy consumption.  

 

Garlic

 

 

If you’ve ever had a piece of homemade garlic bread, then you know just how great garlic can taste.  But this pungent vegetable is much more than just a flavorful food found in many household recipes.

 

Garlic has a nutritional density that classifies it as a superfood. It’s rich in minerals such as potassium, phosphorus, zinc, and sulfur, which are all vital nutrients that aid various functions within the body. Additionally, research indicates that garlic is effective in helping to fight common colds, improving athletic performance, and even decreasing blood pressure. 

 

Chopping or crushing fresh garlic produces something called allicin – a compound that reduces inflammation and has antibacterial and antioxidant properties that help strengthen the immune, cardiovascular, and digestive systems.

 

Furthermore, garlic is an excellent source of manganese, which is a mineral that has shown to help prevent inflammation.  

 

Tip #1: Eating two or three cloves of raw garlic in the morning on an empty stomach is said to be an effective home remedy for back pain. 

 

Tip #2: For those of you who love what garlic has to offer, but you just can’t stand the idea of “garlic breath,” you may prefer taking an organic garlic supplement instead.

 

Avocados

 

 

With their pear/egg shape and their tough green (or brown) skin, avocados are pretty easy to spot in the produce section of a grocery store. They are grown in warm climates like Florida and California, but most of them come from Mexico.

 

This low-sodium fruit has a ton of essential vitamins and minerals, including vitamin C, potassium, magnesium, selenium, and vitamin E. 

  

Vitamin C increases calcium absorption, which helps with bone strength. Strong bones in the spine provide the foundation for good posture and strong back muscles. 

 

Potassium is an electrolyte that reduces swelling and helps the nerves function properly. Low potassium levels can lead to muscle aches (including back muscle aches).

 

Magnesium is an essential mineral that helps the muscles contract and the nerves function.  According to a 2004 medical publication, magnesium deficiency can lead to chronic back pain.

 

Selenium is an essential trace mineral that enhances immune system defense and reduces the inflammatory response.

 

Vitamin E is a powerful antioxidant that can help protect our cells from free radical damage. If left unchecked, free radicals can cause tissue damage, which can lead to chronic pain. Vitamin E oil is even one of the primary ingredients in popular body massage oils. 

 

Avocados are also high in dietary fiber, and high fiber foods feed healthy gut bacteria, which causes them to secrete substances that help lower inflammation in the entire body. 

 

You can check out this homemade guacamole recipe.  It’s an easy, delicious way to incorporate a little more avocado into your diet. 

 

So, there you have it! Seven simple, yet nutritious foods you can use to help fight pain-causing inflammation. However, the more healthy foods you add to your diet, the better you’ll feel overall.