Bones are not as static or solid as they appear; they are living tissue in a continual state of building and breaking down. When you fracture a bone, your body has to work extra hard to build new bone around the break. New bone forms at each end of the break until the mass meets and begins to fuse together. The nutrients needed for bone formation and general bone health are the same nutrients the body needs to help heal a fractured bone.
Function
To help heal broken bones, consume adequate amounts of protein, calcium, antioxidants and vitamins D and K. The body requires protein to build bone and to heal injuries. Vitamin D helps the body absorb calcium, which the body uses to build and maintain strong bones. Adequate consumption of vitamin D is no less important than consuming enough calcium, according to the Harvard School of Public Health. Vitamin K helps the body regulate calcium levels, form new bone and aid in bone repair. Antioxidants--such as vitamins C and E--help the body reduce inflammation. Antioxidants also suppress the cell-damaging activity of free radicals, which can slow down bone healing, according to the Center for Better Bones.
Considerations
Calcium is essential for bone health, but more is not necessarily better. High intake of calcium may cause dizziness, kidney problems, constipation, fatigue and poor absorption of nutrients, such as iron and zinc. Likewise, consuming too much protein may hinder bone healing. This is because the body releases acids into the bloodstream when it digests protein. The body neutralizes these acids by drawing calcium from the bones.
Recommendations
Recommended daily calcium intake for adults is 1,000 milligrams. Recommended target intake for vitamin K is 120 micrograms. The recommend dose of vitamin D has been raised from 400 IU to 1,000 IU per day. Darker skinned people and those who spend little time outside may need as much as 4,000 IU, according to the Harvard School of Public Health. The recommended dietary allowance for protein in the United States is 0.8 grams of protein per kilogram of body weight for adults or about 56 grams per day for an average adult male.
Misconceptions
You do not need to load up on dairy products to meet your calcium needs. Dairy-free foods rich in calcium include dark leafy greens, broccoli, some types of tofu, sardines, beans, figs and blackstrap molasses.
Examples
Sardines are naturally rich in both calcium and vitamin D while most calcium-rich milk is fortified with vitamin D. Dark leafy greens and broccoli are rich not only in calcium but also in vitamin K. While your bones are healing--and to maintain bone health afterward--try to consume at least one serving of dark greens per day. Women who consumed one serving of greens per day reduced their risk of hip fracture in half when compared to women who ate only one serving of greens per week, according to research reported by the Harvard School for Public Health. To boost your intake of bone-healing antioxidants, consume fresh or frozen fruits and vegetables every day.
Warnings
Avoid tobacco and excess caffeine. These substances may hinder bone healing and weaken bones, according to the Harvard School for Public Health.
