Got a fracture’ is a given on our must-happen-once-in-the-lifetime list. Just like we must lose our first set of teeth, getting a fracture is an A-lister on this list. The good thing about fractures is that they can be healed naturally. And the sad part isthat it can take months for our bones to heal and become fully functional. The main reason behind this long healing period is the presumption that the body doesn’t require any external assistance for healing our broken bones. But the reality hits us when we are told that our bones heal faster if the body is supplied with bone healing foods. It comes us as a shock because we have never heard about foods that heal bones. So as a means to put an end to your misery and speculations, here’s a list of some food items that can stimulate the healing.
Proteins it is.
Bones are composed of more than 50 percent protein. Proteins are gathered as building units to heal the bone. Including proteins in your diet can speed up the healing process as the body will get sufficient amount of proteins.
Turning away from calories isn’t the need of the hour.
Having a fractured bone can interrupt our workout schedule. We might compensate this loss by controlling the calories. But this isn’t the right time to fuss about your calorie intake. Our body spends energy in the healing process. This energy needs to be fuelled by increasing the calories. Instead of refraining from supplying calories we can limit the amount according to the dietician’s suggestions.
Don’t forget the good old nutrients.
In the list of foods to heal bones faster there are some vital vitamins and minerals. These nutrients are either important bone components or are required in the healing procedure.
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Vitamin D is an essential element for regulating absorption of calcium. Body needs this vitamin as a catalyst to use available calcium in the healing of fractured bones. Regular supply of Vitamin D ensures that bones remain healthy and resistant to fractures.
Vitamin D rich foods for healing bones are: yolks of eggs, fishes like tuna, trout, salmon and mackerel, yoghurt, sardines, orange juice and fortified milk and its products.
Calcium is a primary component of bone. It is the responsible for good bone mineral density. The amount of calcium present in the repairing phase influences the strength and quality of healing that will take place when the bones are sewed back together.
The calcium rich foods that heal are: green veggies like kale, spinach, and broccoli, calcium-fortified milk alternatives (think almond milk, soy milk), coconut beverages, orange juice and of course the dairy products like milk, cheese, yoghurt, tofu, buttermilk, and curd.
The bone forming cells (osteoblasts) are in dire need of zinc. Zinc stimulates their growth during the healing process and thus accelerates the process.
The food items that contain zinc are: beef, beans, nuts,shellfish, chicken, and whole grains. Oysters are highly rich in zinc. So if you are admirer of oysters you can take advantage of your fracture to overcome your cravings.
Vitamin C is the talisman for strong immune system. It not only boosts our immunity but also assists in production of collagen. Collagen is another of the bone components required during the healing. There is accelerated production of collagen and initiation of the healing process due to adequate amount of vitamin C.
Food containing vitamin C are: citrus fruit and vegetables, strawberries, bell peppers, broccoli, melon, and kiwi.
Magnesium is another important mineral for bone repairing and healing. It plays a central role in better skeletal healing. It makes bone more firm and thus prevents any future damage.
Foods that are magnesium rich: Black beans, pumpkin seeds, avocados, nuts lentils, soy beans, peas, flax seeds, chia seeds, bananas, and eggs.
Function of vitamin K is similar to that of vitamin D. It supports the binding of calcium with the fractured bone. vitamin K is also a preferable means to reduce the risk of fracturing a bone as it improves the bone strength.
Sources of vitamin K are: leafy greens like spinach, green veggies like kale, collards, and broccoli, grapes, and parsley.
All these foods that heal bones faster are advantageous for our overall strength and well-being. The cherry on the top is their capacity to solidify our bones and thus decrease their vulnerability to further fractures. You can mix and match these food items to prepare a wholesome day-wise meal plan. For instance, you can pair up: strawberries, kiwi and walnuts with yoghurt for breakfast, leafy greens, chicken, peas, tomatoes, bell pepper, cucumber with whole wheat bread for lunch, an egg with orange and nuts for your evening snack, and fishes, green veggies, quinoa with smoothie for dinner.
You can now put on your chef’s hat and experiment with your meals, to give it a personal touch. Just keep in mind to discuss with your dietician and physician about the changes that your planning to introduce in your diet. Even though switching to these foods for healing bones is a safe move, it never hurts to get it verified from someone who knows better. Nevertheless, good luck for your speedy recovery!