If have suffered one or more fractured ribs, you may be disappointed to find that the main factor necessary to heal them is simply time. However, there are certain dietary components that your body requires to properly heal your bones. Of course, as with any serious health condition, you should follow your doctor's recommendations for proper treatment.
Calcium
Television advertisements for milk have made calcium the most well-known nutrient your body requires to build and heal your bones. It also is used for a variety of other functions, including muscle contraction and nervous system signaling. In addition to milk and other dairy products, you can find high levels of calcium in broccoli, spinach and similar vegetables, as well as in some grains and cereals. According to the University of Maryland Medical Center, until age 50, you should consume 1,000 mg of calcium per day; if you are a woman, after age 50 your daily intake should increase to 1,200 mg per day.
Phosphorus
Phosphorus is a mineral that works together with calcium to build strong bones. The two minerals together are the basic building blocks of your bones' structure, which is particularly critical when you are recovering from fractured ribs. According to the University of Maryland Medical Center, phosphorus also contributes to such processes as waste removal from your body via the kidneys and healing your muscles after exercise. Adults need about 700 mg of phosphorus per day; it can be found in foods such as nuts, meat and eggs.
Vitamin D
Your body needs vitamin D in order to properly absorb and use the calcium and phosphorus that are critical to create your bones. According to the Harvard School of Public Health, vitamin D also contributes to immune system function and cancer prevention. Adults need at least 600 IU of vitamin D daily until age 70, and 800 IU daily thereafter. Your body can create vitamin D when it is exposed to sunlight. Vitamin D is also found in salmon and tuna.
Magnesium
Magnesium is another mineral that contributes to bone health, maintenance and repair. It helps maintain the proper levels of calcium and vitamin D in your system. It also helps maintain levels of many other nutrients as well as contribute to processes such as producing energy. Adults need between 270 and 400 mg of magnesium per day; the mineral can be found in many whole grain foods and green vegetables.
Member Comments