Healthy bones are essential to the human body. Bones are needed to connect muscles, protect organs, store calcium and most importantly provide structure. Bones naturally remodel, meaning that they are constantly broken down and built back up. Optimum nutrition is necessary for proper bone healing and renewal. A healthy, well-balanced diet is recommended to promote bone health. Specific foods are known to aid in the healing process.
Dairy Products
One of the most important foods to consume for bone healing is low-fat dairy products which contain calcium. It is important for you to consume an adequate amount of calcium because your body's calcium is stored in the bone. When you do not consume enough calcium, your body will take it from the bone, resulting in weak bones. Dairy products also contain vitamin D which helps your body absorb and maintain calcium. Low-fat and non-fat dairy products including milk, yogurt and cheese are excellent sources of both calcium and vitamin D to help heal your bones.
Protein
Adequate protein is necessary for normal bone health and is especially important to help heal and repair bones. When you break or fracture a bone, your body depends on protein to synthesize a new matrix structure. In addition to bone renewal, protein increases skeletal integrity, muscle strength, immune response. Protein also provides your body with amino acids. Amino acids are necessary for calcium absorption and tissue regeneration. Therefore, you should consume protein-rich foods such as meat, poultry, fish, beans, soy and dairy products.
Fish
Fish are an excellent food for assisting your body in the healing process. Fish contain protein for rebuilding the bone, calories to help meet your energy needs, calcium and vitamin D to aid in calcium absorption. You should choose cold-water or fatty fish such as sardines, salmon, herring, mackerel, tuna, trout and shrimp.
Fruits and Vegetables
Consuming a variety of fruits and vegetables every day will provide you with the essential vitamins and minerals needed to heal your bones. It is important to eat at least five to nine servings of these nutrient-rich foods each day, selecting different colors and flavors. Fruits and vegetables are full of nutrients such as phytochemicals; antioxidants; vitamin c, which is required for the formation of bone-strengthening collagen; magnesium; calcium; silicon; known to aid in collagen synthesis; potassium; copper; zinc which stimulates fracture healing and enhances bone protein production; and vitamin K which aids in bone repair and calcium binding. Fruits and vegetables are also considered anti-inflammatory agents which reduce inflammation and relieve pain.
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