Your bones need to heal and rebuild after a fracture. A diet which is rich in key nutrients can speed up the healing process. Do not self-medicate with supplements unless your doctor prescribes them. It is usually better to get the nutrition you need from food instead of a pill. Our body has a natural process of self-repairing fractured bones, but a good diet can speed up that process and may also reduce the likelihood of fractures in the future. During the healing process, the nutritional demands of our body increases. The following foods can help heal broken bones faster:
Milk, yogurt, and cheese are a good source of vitamin D and calcium, two key nutrients that your body requires for bone strength and growth. If you have a fracture, try to increase the intake of dairy products to speed up the healing process.
2- Soy Milk:
Even though dairy milk has a strong reputation for maintaining strong bones and repairing fractures, people who are lactose intolerant can opt for fortified soy milk instead. Fortified soy milk is a good source of calcium and has no lactose. Soy milk does not have cholesterol and is naturally low in saturated fats. Soy milk is also a good source of protein and potassium.
3- Pumpkin Seeds:
Pumpkin seeds contain magnesium, a mineral which helps your body absorb calcium. It strengthens the bones and contributes to firmness.
4- Bell Peppers:
Bell peppers, particularly the red ones, are a powerhouse of vitamin C. Vitamin C boosts the production of collagen, which is crucial for rebuilding bones. Half a cup of bell peppers has more vitamin C than an orange.
5- Black Beans:
Black beans are also great for strengthening the bones. They also contain magnesium, which speeds up the healing process.
Nearly half of your bone structure is made of protein. Your body needs protein to build new bones for repair after a fracture. It also helps your body use calcium properly. Meat is one of the best sources of protein.
Sardines are a good source of calcium and vitamin D, the two key nutrients for strengthening the bones.
8- Fatty Fish:
Calcium works well only if you get vitamin D too. Fatty fish such as tuna is a good source of vitamin D. Even though calcium is a key nutrient when it comes to healing bones, vitamin D is equally important. Vitamin D keeps stabilizes calcium levels in the blood and plays an important role in bone structure and growth.
Kale is a good source of vitamin K, a vitamin which facilitates calcium-binding activity in the formation of bones.
There are a few dietary sources of vitamin D and egg is one of them. Moreover, eggs also contain calcium, magnesium, iron, protein, and B vitamins.
If you have fractured a bone, it is recommended that you visit an orthopedic surgeon. You can book an appointment with top Orthopedic Surgeons in Lahore, Karachi and Rawalpindi through oladoc.com. You can also call our helpline at 042-3890-0939 for assistance to find the RIGHT Doctor for your health concerns.