Individuals most at risk for bone fractures include those with osteoporosis, bone tumors or disorders affecting bone, according to the Milton S. Hershey Medical Center. Bone fractures can also easily occur among active individuals and children. Diet is an important lifestyle factor that can be influenced to support bone health and promote recovery.
Significance
A diet that incorporates certain foods and nutrients that support bone density is important for overall bone health. The MayoClinic.com reports that individuals with increased bone density have stronger and denser bones that are less likely to fracture. Therefore, improving bone mineral content is essential for strengthening bones and preventing the likelihood of future fractures.
Benefits
The Centers for Disease Control and Prevention says that calcium and vitamin D play vital roles in the development of healthy bones. A review titled "Nutrition treatment of bone fracture" published in the Journal of Current Opinion in Clinical Nutrition and Metabolic Care evaluated the effects of various nutritional treatments on patients with bone fractures. The findings of the review reported that calcium and vitamin D remained the best for maintaining bone integrity and preventing future bone fractures. A diet consisting of high-protein food sources was also associated with improved bone health and reducing the risk for hip fractures, according to the review. In addition to essential minerals and protein intake, the body needs adequate energy to promote healing. There is an increase in metabolic demands for individuals suffering from bone fractures, says Dr. Susan E. Brown, medical anthropologist and certified nutritionist. Therefore, it is important to make sure you consume adequate calories from a variety of healthy food options. Consult a registered dietitian for exact calorie needs based on your condition and lifestyle. Antioxidants such as vitamin C, vitamin E and lycopene may be beneficial for bone fracture healing as well. Dr. Susan E. Brown reports that antioxidants promote healing and reduce inflammation and free radical formation associated with injury.
Food Sources
A balanced diet consisting of a variety of fruits, vegetables, grains, lean meats, fish and dairy products provide beneficial nutrients for bone healing. Calcium cannot be produced by the body, so it must be consumed through several food sources, according to the Centers for Disease Control and Prevention. Nonfat or low-fat dairy products, dark green leafy vegetables, nuts and fortified food products are all dietary sources of calcium. Dairy products and nuts also provide sources of protein. Other food sources of protein include fish and lean meats such as poultry, turkey and beef. Vitamin D can be obtained through sunlight exposure, but it also is found in foods such as cod fish, salmon and fortified dairy products. Fruits and vegetables also are sources of antioxidants, vitamins and minerals that are beneficial for health and healing.
Dietary Supplements
A well-balanced diet typically provides adequate amounts of vitamins, minerals and other nutrients necessary for well-being. Dietary supplements do not replace a balanced diet but do offer additional support. The University of Arizona College of Public Health says that not all dietary calcium is absorbed by the body, so dietary supplements are recommended. Calcium supplements ensure that individuals get their daily requirement for calcium. Calcium supplements such as calcium citrate and carbonate are the best absorbed and should be taken in small doses throughout the day, recommends the University of Arizona College of Public Health. Seek a health provider before treating yourself with any dietary supplement.
Recommendations
The CDC says that adults should consume 1,000mg of calcium daily to support bone health. Older adults over the age of 50 should get at least 1,200mg of calcium to maintain bone density. Dr. Susan E. Brown recommends limiting alcohol consumption during recovery because excess alcohol may impair fracture healing.
References
- Current Opinion in Clinical Nutrition and Metabolic Care: Nutrition Treatment of Bone Fracture
- University of Arizona College of Public Health: Calcium Supplements
- Centers for Disease Control and Prevention: Calcium and Bone Health
- MayoClinic.com: Bone Density
- Dr. Susan E. Brown: How To Speed Bone Fracture Healing
