Foods for healing broken bones

Foods for healing broken bones

Bone health is an important factor in your life, regardless of your age. Preventive measures should be taken to ensure that your bones are strong and well nourished.

Diet plays a key role in the construction and improvement of bone density and strength. This can be an important factor in the speed of your healing and bone health.

Food can help accelerate the process.

You can help the body heal broken bones by consuming adequate amounts of proteins, type of mineral calcium, antioxidants y vitamin D y K.

The body needs protein and calcium to construct and repair bones. To absorb calcium properly, you need an adequate intake of vitamin D. To help the body make use of the protein, it’s necessary to consume enough vitamin K.

Let’s take a look at which foods can improve the health of our bones, as well as contributing as a preventive measure.

Injuries bones sports

Milk

Milk is very beneficial for the bones, especially if you need to help the healing process. It is a good source of calcium, vitamin D and protein.

Dr. Susana Brown published an article highlighting the importance of protein and vitamin D in the healing speed of bone fractures. Besides milk has other vitamins that are needed to repair broken bones.

Have a look at the following link: how much protein is there in milk.

Yoghurt

One yoghurt without fat has around 415mg of calcium per serving. This high-calcium food will help the formation of bones and strengthen repair fracture areas.

This is necessary to help strengthen the bone after a fracture. Calcium is not only important as a preventive method, but it is also important in bone development.

Yoghurt bones benefits

The aminoacids that are found in yoghurt, like the lysine and the glutamine, increase calcium absorption, which increases bone mass.

Check out an appetising protein yoghurt recipe in the following vegan recipe.

Fish

Tuna, salmon and sardines are good fish to boost bone healing. These three fish have a good amount of vitamin D, which is responsible for allowing calcium absorption.

A good recommendation is to combine vitamin D intake with calcium intake to get the best results.

Broccoli

Broccoli is full of vitamin C and vitamin K. The latter is necessary to fix calcium to the bones as well as in calcium preservation.
Vitamin K joins with others minerals to help form bone mass. Vitamin K can accelerate the healing of a broken bone, as it is involved in the process of bone mineralisation.

Oranje juice bones

Oranges

Drinking orange juice can boost the healing process of the bones, and provide good nutrients for the fracture area.

Orange juice contains vitamin C, an important antioxidant that correctly synthesizes collagen and help healing.

This orange juice may have more than 300mg of calcium to aid in the process of bone formation.

Vitamin C, acts as a anti-inflammatory agent, reduces pain as well as promotes the growth of bone mass.

Green vegetables

Fruits and vegetables are rich in antioxidants, which help the body to fight free radicals that delay healing of bones.

One serving of vegetables a day is enough to meet vitamin K needs.

Green leafy vegetables and broccoli also provide significant amounts of calcium and antioxidants.

Nuts and seeds

Walnuts bones

Nuts and seeds such as almonds, hazelnuts, Brazil nuts, sunflower seeds, sesame seeds and pistachios are rich in calcium, magnesium and phosphorus.

Dried fruit and seeds can also provide a dose of vitamin A and C.

Beans

Chickpeas and black and pinto beans contain abundant calcium and phosphorus.

If your body tolerates soy, you can try soy products like tofu, to increase calcium intake.

Cereals

Amaranth, quinoa and wholegrain rice contain calcium, magnesium and phosphorus. In addition, millet, barley, wheat and rye contain doses of vitamin A, beneficial for the absorption of calcium and thus have strong bones.

Food product animal bones

Animal products

If you eat animal products, consider the richness of the calcium and vitamin D present.

This includes sardines, yoghurt, milk, salmon, fresh cheese, eggs, chicken, ground beef and mackerel.

Note that protein excesses in your diet, especially meat, can actually inhibit calcium absorption.

Links related to the topic:

  • Injuries and scars that limit training
  • Foods that help accelerate the process
  • Read more about Vitamin K here.
Food for fractured bones Review

Nutrients for the bones - 100%

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Seeds - 99%

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About Melanie Ramos
Melanie Ramos
Melanie Ramos uses the HSN Blog to share the latest information and content, so that all those readers who want to learn.
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