Bones play an important role as it gives your body a structure. Healthy bones keep you active throughout your lifetime but weak bones can affect the quality of life and also interfere with daily life activities. If you have a fracture, your bone needs to rebuild.
A healthy diet that is rich in nutrients can help to speed up your recovery. People often try to take the supplements but a healthy diet can replace these supplements.
A healthy nutrition value can help to live a healthy life with strong bones.
A pediatric orthopedic surgeon in lahore says that children are more vulnerable to have bone fractures as they stay more physically active and play more sports. You need to give them a healthy diet that allows them to live a healthy life.
Let’s discuss what nutrients can speed up the healing of fracture bones and what foods can help.
Calcium
One of the essential minerals is calcium which helps to build the bones. Some foods and drinks are a great source of calcium that increases the healing or rebuilding of the fractured bone. The intake of supplements depends on the bone condition. The doctor checks the bone condition and recommends supplements. But you can also consume a healthy diet to get more calcium that can promote your bone health.
You can consume cheese, yogurt, broccoli, soy, beans, salmon with bones, turnip, almond milk, fortified juice, milk, etc.
Protein
Do you know that half the structure of your bones is made up of proteins? Yes, it is a fact. Your body requires protein to rebuild the bones. It aids in absorbing the calcium that leads to healthy bones. You can get proteins from different foods, such as fortified cereals, cottage cheese, milk, fish, meat, seeds, beans, nuts, etc.
Vitamin D
Vitamins are essential for your overall body health. When it comes to your
fracture bone, vitamins rebuild the bones and help blood take in and help in calcium use. Its intake also helps to build up minerals in your bones.
Being in the sunlight gives some vitamin D to your body. You can stay outdoors for ten to fifteen minutes. It is found in some foods that can help you stay active with healthy bones. Some foods contain vitamin D, such as orange juice, yogurt, egg yolks, liver, sardines, salmon, swordfish, cod liver oil, etc.
Potassium
Enough minerals can help your body to heal fast. A person loses calcium through urination but getting enough minerals can help to fulfill the deficiency. Potassium also aids in many body functions. Your doctor may ask you for supplements but you can also get potassium from foods, like orange juice, fish, meat, milk, bananas, potatoes, etc.
Iron
People or children with iron-deficiency anemia should consume enough iron to prevent more bone damage. The bone fracture healing process needs essential nutrients. Iron plays an important role as it helps to make collagen production which leads to bone rebuilding.
Iron also provides oxygen into your bones which is essential for your bone healing process.
You can get iron from some foods, like red meat, oily fish, eggs, chicken, leafy green veggies, fortified cereals, and whole-grain bread. You should give a healthy diet to kids in the early years to prevent bone fracture.
What foods you should avoid
Fracture bone needs some time to heal but if you follow poor nutrition, it can delay the bone rebuilding process.
Let’s check what foods you should skip.
Salt
Intake of salt can lead to losing more calcium but it is the nutrient that your body needs the most to heal the bones. You should read the ingredients and amount of salt used in the product before consuming it. Make sure that you discuss with your doctor and limit the quantity.
Coffee
Caffeine intake can lead to dehydration or make you pee more. You should avoid caffeine intake that can make you lose more calcium through urine. You can try a moderate coffee but avoid a strong cup.
What Foods You Can Eat
- Salmon: It is rich in zinc, iron, omega-3 fats, and B vitamins. Intake of omega-3 fats promotes bone health and enhances immune response. You can also take its supplement but you should discuss it with your doctor.
- Leafy greens and veggies: They contain nutrients that reduce the risk of inflammation, promote immune function, and promote wound healing. You can consume mustard greens, arugula, spinach, etc. Leafy greens are also rich in vitamin C, folate, and manganese.
- Eggs: fracture bone or bone surgery needs time to heal but you can promote the healing process with eggs. Eating the yolks supports your immune health and also promotes the healing process.
- Berries: Berries are a great source of nutrients and plant compounds. Vitamin C in berries stimulates collagen production that your body needs for the healing process.
Final thought
Your body needs essential nutrients to heal a fractured bone. You can get help from foods that are rich in nutrients. Stay hydrated and get plenty of sleep to recover fast.
