As we all know after a fracture, you bone must rebuild. Well I have great news for you, a healthy well-balanced diet rich in many key nutrients can help speed that up. Also you must know you do not need to take supplements unless your doctor recommends it, it is always best that you get your nutrition from what you put on your own plate not from a pill.
You must simply start off with protein because about half your bones structure is composed of this. When you have a fracture, your body must build it, to new bones for the bones to be repaired. The good sources of protein you must consume to improve and speed up the healing of the bone fracture are the following: meat, fish, milk, cheese, cottage cheese, yogurt, nuts, seeds, beans & soy products & fortified cereals.
Another important source you must rely on is calcium this mineral also helps build very strong bones, so food & drinks rich in it, can help your bone fractures heal. Adults should get between 1,000 and 2,000 milligrams of calcium each day. Your doctor will happily notify you if you need a calcium supplement and how much amount you shall consume if you do. Good sources of calcium you must consume to improve and speed up the healing of the bone fracture are the following: milk, yogurt, cheese, cottage cheese, broccoli, turnip, collard greens, kale, bok choy, soy beans, canned tuna and salmon with bones, almond milk and fortified cereals or juices.
Potassium ties in with calcium once you get enough of this mineral with your diet you will not lose as much calcium as when you pee. The good sources of potassium you must consume to improve and speed up the healing of the bone fracture are the following: bananas, orange juice, potatoes, nuts, seeds, fish meat and milk.
Of course vitamin D is an essential & powerful vitamin that is important to have in your diet to help your fracture heal. This vitamin helps your blood take in and use calcium to build up the minerals in your bones. Living here in the UAE we have plenty of sunlight and you must get plenty of sunlight so you can be exposed to the sun as much as possible. It is very a good idea to be exposed to the sun daily for 15-20 minutes, to get your dose of vitamin D. Adults must get at least 600 IU of vitamins of vitamin D daily & if you are over the age of 70 you must get at least 800 IU.
The good sources of Vitamin D you must consume to improve and speed up the healing of the bone fracture are the following: swordfish, salmon, cod liver oil, sardines, liver fortified milk, yogurt, egg yolks and orange juice.
For the case of vitamin C collagen is an essential protein that is very important for building block for bone. Vitamin C helps your body make collagen, which helps your bone fracture to heal. The good sources of Vitamin C you must consume to improve and speed up the healing of the bone fracture are the following: citrus fruits, kiwi, berries, tomatoes, peppers, potatoes, & green vegetables.