You will immediately feel pain and swelling after breaking a bone. Your bones have been broken, so your muscles are doing all the extra work. If you don’t rest and go with proper medication, fractured bones can cause more pain and further swelling. You lose mobility with bone fractures, causing a hindrance to carrying out your primary tasks. No one has time in this busy world to lose. Bone healing takes time, but to speed up the process, there are some foods that can help.
Apart from your doctor’s advice and proper treatment along with medications, there is something else that will help your bones heal faster. That is a healthy diet. What you will consume matters in the journey of your wound healing, recovery, and strengthening of bones. A famous proverb explains all that is: “You are what you eat”. A balanced and healthy diet ensures that your bones are rapidly strengthened and healed. Diet is essential for building strong bones, muscles, and joints.
The following are some things you must consume that will help with your bone fracture recovery journey. You will relish your food and still get all the required nutrients.
Eggs
Eggs are the major source of Vit D which is essential for bone healing and its health. Vitamin D is required for the cell-signalling process. It also maintains cell structure. Egg is rich in proteins and vitamin D. It is required for calcium to be absorbed in the bones.
Proteins consist of amino acids. Some of these are necessary for bone development and some for bone healing. Incorporating eggs into the diet lowers the risk of osteoporosis. Just make sure to take eggs in moderation because excess consumption can lead to very high levels of cholesterol. This can cause heart problems.
Milk
Calcium is present in rich amounts in milk with vitamins, phosphorus, minerals, and potassium. Altogether, these assist in strengthening and repairing bones. Overall, milk is consumed by everyone. You will just have to incorporate it into your diet. Calcium is needed after a bone fracture. Milk is a rich source of calcium and it helps in the healing of your bones. But don’t over-consume milk. Always take the required quantity.
Almonds
Almonds are rich in calcium, phosphorus as well as magnesium and promote bone recovery. These are all absolutely important for bone health. Phosphorus is the one that promotes the development of bones. Magnesium helps in regulating calcium in bones. But, moderate consumption of almonds is of utmost importance. This will make the bones strong. So, one must add almonds to their diet for speedy bone healing.
Yogurt
Yogurt is a main source of phosphorus, potassium, and zinc, and mainly calcium and is a dairy product. It contains two important amino acids, lysine and glutamine specifically help in calcium adsorption by bones. Consuming yogurt is great for bone healing and recovery. In addition, yogurt has some good bacteria. These good bacteria are called probiotics. These bacteria are good for overall gut health. The best orthopedic surgeon in Lahore, Dr. Ahmed Shoaib, equally emphasizes the importance of yogurt for bone health and healing.
Protein-Rich Foods
Most Bone structure is made up of proteins. Protein-rich foods aid with bone healing. Some common protein-rich foods include beef, chicken, fish and nuts and are extremely essential to maintain bone health. They help in the repair of proteins. But must incorporate an adequate amount of protein in your diet as advised by your doctor. Taking in high amounts of protein results in lower levels of calcium in the body. Because of this, sticking to a balanced diet is a necessity.
Iron-rich foods
Red meat is a vital trace element that transports oxygen to red blood cells and a rich source of iron. Iron produces red blood cells and collagen. Red blood further helps in oxygen transportation. This helps in faster bone healing and recovery. Iron deficiency can weaken bones. So, the right amount of iron is required for bone recovery. Not a very large amount, and not too small. The risk of anemia becomes higher with low iron. So one must add iron to their daily diet for faster bone healing.
Pumpkin Seeds
Pumpkin seeds are a source of magnesium that helps in calcification (adsorption of calcium). This calcium is necessary for bone health. They also contain phosphorus, aiding in bone mineralization, resulting in healthier bones. So, for faster healing of bones, one must add pumpkin seeds to their diet.
Green Vegetables
Leafy green vegetables are packed with some fibers, vitamins and minerals. They are absolutely essential for bone healing and contribute to bone strength. Some examples of them are kale and spinach that contain Vitamin K. Vitamin K promotes faster bone recovery
Black Beans
Black beans are a high source of magnesium, along with phosphorus. Both help in strengthening bone health. Black beans are an excellent option for vegetarians. They will get iron, manganese, zinc and copper without eating a non-veg diet. Therefore, improve your meal and get better.
Grapes
Incredibly high antioxidants in grapes protect bones and reduce the chances of the body developing osteoporosis. Therefore, grapes are advisable because they strengthen bones and allow healing. You should add grapes to your diet, but only in an adequate amount. An excess of everything can be bad.
Final Wrap
In conclusion, good nutrition speeds up the healing of your bones. Balanced nutrition provides the right elements needed by the body for the repair and strengthening of bone tissue. Calcium, vitamin D, and protein are significant ones. Calcium helps in the rebuilding of bone. Vitamin D promotes the absorption of minerals into the bones. At the same time, all of them are essential for overall bone health. They are important for bone healing.
A mix of healthy meals is what keeps bones strong. Fast foods, alcohol, and caffeine slow down the bone healing process. Foods that are rich in nutrients speed up bone healing and make them strong. If you eat well today, you will eventually enjoy strong bones in the coming years. Select those meals that are great in taste as well as in nutrients. No one can eat and enjoy bland foods.
Therefore, taking a balanced diet is an essential factor in the bone healing process after any fracture or potential surgery.
