When too much pressure is applied on a bone, it will break. These kinds of injuries are generally called fractures. An open fracture occurs when the bone breaks the skin. Any kind of fracture takes some time to heal since more than fifty percent of bones are made of minerals. This is why nutrition is very important to those who have fractures and to those who want to strengthen their bones. By eating right, they can accelerate healing and increase bone strength as well.
Diet for Your Bones
— Foods Rich in Calcium
Certain foods, particularly those rich in calcium, greatly help bone restoration since bones are mainly made of this mineral. Dairy products, like milk, cheese, and yogurt, are great sources of calcium. Food items fortified with calcium, including fortified soymilk and juices, as well as calcium-enriched grains, cereals and breads, are also great for bone health.
— Dark Green Veggies
Collard greens, spinach, and kale contain high amounts of calcium and antioxidants that will help you meet the daily nutrient requirements needed to heal bones. There are several ways to prepare leafy vegetables. For instance, you can include them in fresh salads or soups, sautÃ© them, or use them as pasta toppings. Broccoli and other kinds of cruciferous veggies are great choices too.
Sardines are full of amazing nutrients, including calcium, Omega-3 fatty acids, and iron, to name a few. You can enjoy them fresh or canned, and these kinds of fish don’t contain mercury and other toxic substances that often accumulate in marine animals that have longer life spans, like tuna. Moreover, these are affordable, easy to prepare and widely available.
— Foods with High Amounts of Vitamin D
Vitamin D is essential in bone restoration because it attracts calcium in blood and encourages its absorption into the bones. The most well-known source of this vitamin is sunlight. But some people don’t have time to expose themselves under the sun. Hence, they need to include foods rich in vitamin D in their diets. A few options are fortified cereals and soy products, like tofu and milk, oysters, eggs, mushrooms, and cod liver oil.
— Foods Full of Vitamin K
Vitamin K helps in keeping osteoporosis at bay. Osteoporosis, which is the condition wherein the bones become quite brittle and weak, can increase your chances of getting into an accident. If you do get involved in an unfortunate incident which then causes your bones to become fractured, Bob M. Cohen & Associates say that you need to file a complaint so that you can get compensation for your injuries. But going through a legal process can be tedious, which is why it’s best to strengthen bones instead so that these won’t fracture easily. So, start boosting the level of vitamin K in your system by increasing your intake of herbs, leafy greens, including Brussels sprouts and cabbage, and also prunes and cucumber.
— Foods That Contain Vitamin C
Vitamin C is an essential component in improving bone elasticity as this is a main component in the production of collagen. This enhances bone strength and flexibility. Citrus fruits, like oranges, are familiar sources of vitamin C. Other examples are: guava, bell peppers, kiwi, and papayas.
Claire Taylor is a freelance writer who regularly blogs about personal injury issues. She’s also a health buff who likes to share what she knows about having a healthy diet and lifestyle.