Good nutrition is required for proper bone growth and healing throughout life, as bones go through a constant process of breaking down old bone and replacing it with new bone. Nutrition needs are even greater after an injury or if living with a condition such as osteoporosis, which causes the bones to become brittle. While a balanced diet is necessary there are particular foods that aid with bone healing that should be consumed every day. A doctor or registered dietitian can recommend specific foods and safe amounts based on your personal health, gender and age.
Yogurt and Milk
Yogurt and milk are both good sources of calcium, which can help bones heal. Adequate intake of calcium is an important step in helping bones to stay strong. Calcium is also needed for many other functions in the body, which means if not enough is eaten, calcium is taken from the bones to meet those other needs.
In contrast, when enough calcium is consumed, the body deposits it in the bones to keep them strong, states the University of Arizona. Outside of dairy products there are many soy-based alternatives and calcium-fortified juices, cereals and pasta to help meet daily needs.
Since daily requirements vary based on age and the condition causing the bone injury, it is best to talk with a medical professional about your needs. It is important to remember that too much calcium can cause problems as well, so do not take more than a health care provider recommends.
Fish
Fish such as salmon, tuna and mackerel and fish oils are the best dietary sources of vitamin D, which is important for bone health. Getting enough vitamin D is necessary because vitamin D must be present to help the bones absorb calcium, claims the Centers for Disease Control and Prevention. Inadequate intake of vitamin D can lead to rickets or a softening of the bones, even if enough calcium is consumed.
Vitamin D is not found naturally in many foods except for fish and fish oils; however, it is added to foods like dairy products, there are supplements available and the body can produce it through exposure to sunlight. Talk to a health care provider about adequate amounts, as too much vitamin D can be toxic.
Lean Red Meat, Poultry and Tofu
Protein is also essential for bone health and healing and a lack of protein can contribute to hip fractures in the elderly, warns the International Osteoporosis Foundation. Lean red meat and poultry are the best sources of dietary protein; however, it can also be found in legumes, soy products, tofu, grains, nuts and seeds.
Green Leafy Vegetables
Eating a variety of green leafy vegetables every day is also good for your bones. Green leafy vegetables are often high in calcium as well as vitamin K. According to the International Osteoporosis Foundation, vitamin K is essential for bone metabolism. While more research is needed to determine a link, inadequate vitamin K intake may contribute to the development of osteoporosis.
Nuts and Whole Grains
Magnesium is required for many functions in the body and up to 50 percent of the magnesium stored in the body is in your bones. Nuts and whole grains supply this essential mineral that helps to regulate calcium metabolism in the bones, states the Office of Dietary Supplements website. Daily needs are based on age, gender and overall health.
Member Comments