There are 206 bones in the body that form the skeletal system. In addition to supporting and protecting the body and its various organs, bones also promote movement, produce blood and serve as storehouses for minerals such as calcium. Breaks in the bones are called fractures and usually occur due to accidents, falls or osteoporosis, which leads to weakening of bones. Broken bones need immediate medical attention and the patient may require surgery or a cast. A healthy diet and certain vitamins and minerals may promote healing of broken bones.
Vitamin C
Vitamin C is a water-soluble antioxidant that can neutralize the free radicals formed from various metabolic processes in the body. Vitamin C also plays an important role in the growth and repair of various tissues in the body, including the bones. Indeed, a study on laboratory rats, published in July 2001 edition of the "Archives of Orthopedic and Trauma Surgery," determined that the quality of fracture healing was better in vitamin C supplemented rats with experimental fractures in comparison to those with no vitamin C supplementation.
You could obtain vitamin C from foods such as citrus fruits, strawberries, cantaloupes, green peppers and leafy vegetables. Vitamin C supplements are also available in most pharmacies without a prescription. Although vitamin C toxicity is rare, caution should be administered as an overdose can lead to an upset stomach and diarrhea.
Vitamin D
Vitamin D is a fat-soluble substance that helps the body absorb calcium that is crucial for strong bones. The deficiency of vitamin D is a major risk factor for osteoporosis and reduced bone density. In fact, "The Sunday Times" reports that researchers in Britain. have found that 98 percent of individuals with hip fractures have vitamin D deficiency. In addition, the researchers noted that taking vitamin D supplements for a few months may increase bone density by 20 percent and reduce the risk of fractures by 30 to 50 percent. Vitamin D can be obtained from foods such as meat, fish, oysters, milk and fortified cereals. The human body can also produce its own vitamin D on exposure to sunlight. You can also purchase synthetic supplements of the vitamin at local pharmacies. However, an overdose of the vitamin can lead to kidney stones, vomiting and muscle aches. Hence, you should talk to a physician before starting these supplements.
Vitamin K
Vitamin K is another fat-soluble vitamin that is found in foods such as cabbage, cauliflower, green leafy vegetables, cereals and soybeans. The normal resident bacteria of the intestinal tract can also make vitamin K. Imbalanced diet or antibiotic therapy can lead to a deficiency of vitamin K. Synthetic vitamin K supplements may be recommended in such cases. Apart from playing a crucial role in blood clotting, vitamin K also helps with bone mineralization. According to the Linus Pauling Institute, it's essential to receive vitamin K for your body's proper growth and the development of bones. In addition, it may promote the repair of broken bones.
References
- "Archives of Orthopedic and Trauma Surgery"; The Contribution of Vitamin C to Healing of Experimental Fractures; Cengiz Yilmaz, et al; July 2001
- The Times: Vitamin D Shortage Linked to Bone Fractures
- Linus Pauling Institute: Vitamin K
