As you know, after a fracture, the bone must rebuild itself. But what you may not know is this – a healthy, well-balanced diet rich in many key nutrients can help speed up the healing process. You do not need to take supplements unless your doctor recommends it, as it is always best to get your nutrition from what you put on your plate – not from a pill.
The American Spine Center recommends adding these nutrients and foods to your diet to help in the recovery of fractured bones.
Proteins
A sufficient daily intake of protein is essential because about half your bone structure is composed of this nutrient. Good food sources of protein include meat, fish, milk, cheese, yoghurt, nuts, seeds, beans, soy products and fortified cereals.
Calcium
Another important mineral is calcium, as it aids in the building of strong bones. Adults should get between 1000 and 2000 milligrams of calcium each day. Good food sources of calcium include milk, yoghurt, cheese, broccoli, turnip, collard greens, kale, bok choy, soybeans, canned tuna and salmon with bones, almond milk and fortified cereals or juices. In case you need an extra dose of calcium for your recovery, your doctor will certainly recommend a supplement for you to take.
Potassium
This mineral goes hand in hand with calcium. When you get enough potassium in your diet, it helps prevent calcium loss from the body. Good food sources of potassium include bananas, orange juice, potatoes, nuts, seeds, fish, meat and milk.
Vitamin D
A powerful nutrient, vitamin D will help your fracture heal as it facilitates the blood’s use of calcium in the rebuilding of minerals in bones. The best way to get vitamin D is from the right amount of sun exposure – living in the UAE, you have plenty of opportunity for this. It’s good to be exposed to the sun for about 15 to 20 minutes every day to get your required dose of vitamin D. Adults must get at least 600 IU of vitamin D daily, while those over the age of 70 must get at least 800 IU. Additionally, good food sources of vitamin D include swordfish, salmon, cod liver oil, sardines, liver, fortified milk, yoghurt, egg yolk and orange juice.
Vitamin C
Vitamin C helps your body make collagen, which in turn restores mineral density in the bones and encourages its formation. Good food sources of vitamin C include citrus fruits, kiwis, berries, tomatoes, peppers, potatoes and green vegetables.
Article by American Spine Center
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