Slipped disc diet

Small fish that can be consumed as a whole are rich in vitamin D and calcium. As these are essential nutrients for bone health, they can be helpful in aiding your recovery. Fish is also a great source of omega 3 fatty acids, which are known for their anti-inflammatory benefits.

(Read more: Besh fish to eat in India)

Oranges are rich in vitamin C, which works as a collagen builder. It helps build connective tissues such as muscles, tendons, ligaments and skin. Vitamin C is also known as a strong antioxidant that helps heal different types of injuries like injured muscles, ligaments and vertebrae discs as well. Try to add 1-2 whole oranges to your daily diet.

If you are vegetarian, walnuts can be a great option to help you heal from this condition. Walnuts are rich in omega 3 fatty acids and protein, which help reduce inflammation and heal the injured disc. Omega 3 fatty acids are also known to treat neurological problems that are common during this condition. You can have this superfood as a tea-time snack, in a Waldorf salad or in your dessert.

Milk and milk products are rich in calcium, phosphorus and protein, all of which are key nutrients for spinal health. But due to inactivity in this condition, full-fat dairy products can lead to obesity. So opt for low-fat dairy products such as milk, curd/yoghurt, buttermilk and paneer when you can. For wholesome benefits, have at least one milk product with every meal.

If you are vegetarian and lactose intolerant as well, choosing calcium-rich foods can be a challenge. Ragi is a great solution for you, as 100 grams of ragi contains 344 mg of calcium. You can have this superfood in the form of a cheela, dosa, porridge or can even add to your soup.

Vitamin D helps our body absorb calcium. In India, 80-90% of the population is deficient in vitamin D, which is the chief problem for weak bones and other bone-related complications. Eggs are rich in vitamin D as well as protein, vitamin A, vitamin B12, calcium, etc. To recover from a slipped disc, try to have at least one whole egg every day.

Green leafy vegetables are rich in vitamin K. Vitamin K is known to help with blood clotting, keeping the bones healthy and other bodily functions. It also plays an important role in binding the calcium in your discs to make them strong and avoid future injuries. Try to include all the seasonal green vegetables such as spinach, amaranth, fenugreek leaves, cabbage, etc in your daily diet. You can have them in the form of a salad, soup, curry and more.

Turmeric is now a world-famous ingredient because of the curcumin compound. Curcumin is known for its anti-bacterial, anti-inflammatory and antioxidant components. During a slipped disc, inflammation near the injured disc is very common. Consuming turmeric on a regular basis can help reduce this inflammation and pain. Aim to have 2-5 grams of turmeric daily; you can have it in your tea, curry, lentils or as a capsule.

Green tea contains a strong antioxidant called catechin. Catechin helps prevent cell damage and reduce inflammation. Try to drink 1-2 cups of green tea on a daily basis. Since green tea also contains caffeine, avoid having it just before or after a meal. Maintain a two-hour gap between food and green tea to avoid malabsorption of important nutrients.

Almonds are a rich source of vitamin E, a beneficial nutrient that keeps skin and hair nourished, protects joints from cell damage, promotes the health of reproductive organs and more. Almonds are also considered to be an anti-inflammatory food that helps to reduce swelling and pain during this condition. Try to eat almonds that have been soaked in water overnight for better absorption of the nutrients.

Colourful and seasonal fruits are rich sources of vitamins, minerals and antioxidants that help our body heal properly, reduce the risk of cell damage and lessen the inflammation during slipped disc. Seasonal and whole fruits are a powerpack of all these nutrients, so try to have them naturally and avoid processed products like fruit juices. You can have apples, mango, banana, papaya, melons, kiwi, etc.