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.

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.

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.

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.

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

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.

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.

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.

Nuts and seeds

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

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.

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.

Links related to the topic:

• Injuries and scars that limit training
• Foods that help accelerate the process
• Read more about Vitamin K here.