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The Ultimate Back Pain Relief Tips Blog

Back Pain Diet Tip #10 - Vegetables! (With Recipes)

Posted by Illinois Back Institute on Thu, Jun 18, 2015 @ 05:38 PM

VeggiesOur Tenth Diet Tip of foods that are good for your back is vegetables! Most people know that most vegetables are good for your health, but many don't realize just why they are and what they can do for your body. Vegetables come in all sorts of shapes, sizes, textures, colors, and flavors; and believe it or not, the differences in those properties can tell you what benefits the vegetable has!

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Just like with most fruits, vegetables are full of various types of anti-oxidants. These are great at reducing inflammation in your back and other areas in your body, which reduces pain. Some of the anti-oxidants found in vegetables include:

  • Carotenoids
  • Flavonoids
  • Vitamins A, C, and E

Carotenoids help to give bright vegetables their color, such as the orange in carrots or the red in tomatoes. Flavonoids exist in all vegetables but are most prevalent in red and green ones such as peppers. If you are looking for a boost of Vitamin A, try a Sweet Potato; they are loaded with more of the vitamin than any other vegetable. Beets are a great source for Vitamin C, and one of the best sources for Vitamin E is dark leafy greens such as kale, spinach, or broccoli.

One handy rule to remember for vegetables is that the more brightly colored the vegetable is, the more of the anti-oxidant they are likely to have.

Here are a couple of tasty recipes that include these vegetables!


Quinoa Vegetable Soup

Quinoa_soupServings: 4 to 6


  • 4 Cups of Water
  • ¼ Cup of well rinsed Quinoa
  • ½ Cup of diced Carrots
  • ¼ Cup of diced Celery
  • 2 Tablespoons of chopped Onion
  • ¼ Cup of diced Green Pepper
  • 2 Cloves of Garlic
  • 1 Teaspoon of Olive Oil
  • ½ Cup of chopped Tomatoes
  • ½ Cup of chopped Cabbage
  • 1 Teaspoon of Salt


First pour the oil into a pot and then sauté the quinoa, carrots, celery, onions, green pepper, and garlic until golden brown. Next add the water, tomatoes, and cabbage, and bring to a boil. Simmer while stirring occasionally for 20 to 30 minutes, or until the vegetables are tender. Season to taste with salt and enjoy!



RatatouilleServings: 6


  • ½ Cup of Olive Oil
  • 2 large sliced Onions
  • 3 minced Garlic Cloves
  • 1 medium Eggplant
  • 2 chopped Green Peppers
  • 3 Zucchini
  • 1 drained 28-ounce can of Tomatoes
  • 1 Teaspoon of Salt
  • ¼ Tesapoon of Pepper
  • 1 Teaspoon of Oregano
  • ½ Teaspoon of Thyme


First heat the oil in a 6 quart pot and sauté the onion and garlic for about 3 minutes. Next, cut the eggplant into 1" cubes and add it to the pot, and stir continuously for about 5 minutes. Now add the peppers and cook for another 5 minutes. Cut the zucchini into ½" slices, add them to the pot and cook for yet another 5 minutes. Finally, add the tomatoes and seasonings, cover, and let simmer for 30 minutes. After that, enjoy!

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