You can help your body heal from a broken bone by consuming adequate amounts of protein, calcium, antioxidants and vitamins D and K. The body requires protein and calcium to build and repair bones. To properly absorb calcium, you need an adequate intake of vitamin D. To help the body make use of protein, you need to consume enough vitamin K. Antioxidants help your body fight the cell-damaging free radicals created by damaged tissue at the site of the broken bone.
Sardines
Sardines are naturally rich in calcium and vitamin D. They are also high in bone-building protein. Learn to cook with fresh sardines--if you can find them--or choose from the wide variety of canned sardines available at grocery stores and natural markets. Canned sardine sauces include olive oil, lemon, marinara, mustard with dill and soy sauce with plum.
Green Vegetables
One serving of green vegetables per day is enough to meet your vitamin K needs, according to the Harvard School for Public Health. Green leafy vegetables and broccoli also provide significant amounts of calcium and antioxidants, which means they can help you meet your needs for three key bone-healing nutrients. Try sautéing greens with garlic and your favorite spices. Add to pasta, rice or scrambled eggs. For an additional calcium boost, sprinkle with grated cheese.
Dairy
Dairy foods are rich in calcium and protein. Milk is often fortified with vitamin D. Many cereals are fortified with calcium and vitamin D, providing an easy way to start your day with plenty of these important nutrients. Keep in mind, however, that many dairy products are high in saturated fat and cholesterol, which may contribute to heart disease and weight problems.
Protein
You want to consume enough protein, but not too much. High protein diets may lead to loss of calcium from the bones, according to the Harvard School for Public Health. This is because your body releases acids into the bloodstream when it digests protein. It then needs to neutralize those acids, which it does by pulling calcium from your bones. The recommended dietary allowance for protein is 0.8 grams per kilogram of body weight for adults. That's about 54 grams per day for a 150-pound person. Sources of protein include meat, fish, eggs, dairy, nuts, beans and tofu.
Fresh Produce
Fresh fruit and vegetables are high in antioxidants, which will help your body fight off the free radicals that will slow down bone healing. With a few exceptions-- celery and carrots, for example--cooking or canning fresh produce reduces their antioxidant levels. How you cook vegetables matters, too. Griddling, microwaving or baking vegetables are the best choices for retaining antioxidants; boiling is the worst, according to research reported by the National Institutes of Health. Consuming fresh, raw produce soon after harvest is one way to ensure high antioxidant consumption.
