Diet plays an important role during fracture recovery. Rich in nutrients that are involved in bone repair, it will help accelerate bone growth. Among them are calcium and vitamin D. So what is there to help the bones heal faster after a fracture?
Nutrition plays a dominant role in maintaining a healthy skeleton, both in achieving maximum bone density, from infancy to 20-30 years of age, and in maintaining bone health until the end of adulthood.
A balanced diet that covers the daily caloric requirements and the required daily intake of calcium and vitamin D is key to achieving peak bone mass during the transition from infancy to adulthood and reducing the rate of bone loss in older adults. In the case of fractures, this allows the bone to heal - therefore it is also especially important in the case of injury.
Role of diet
Low dietary calcium intake absorbs bones, which reduces weight and strength. In a situation where a bone is broken, it is necessary to restore the bone tissue. Without the right amount of calcium in your diet, it will be a much more difficult and time-consuming process. The recommended daily intake of calcium for adults is 1000 mg per day, for the elderly (women over 50 and men over 70) - 1200 mg.
The diet should cover the minimum of your daily calcium needs, preferably more. If due to allergies or intolerances you are unable to consume enough of it, supplements may be required.
Phosphorus and magnesium
For bone mineralization and repair to occur properly, you must also consume other minerals: phosphorus and magnesium. Both minerals are part of the bone tissue and are essential for the proper bone growth process. Phosphorus is essential for bone repair and reduces urinary calcium excretion, but should not be consumed more than calcium as it can also reduce calcium absorption. Magnesium is essential for proper calcium metabolism and also indirectly affects bone mineralization.
Vitamins
Vitamin D 3 is an ingredient without which the body cannot absorb calcium. Elderly people are especially vulnerable to vitamin D3 deficiency, the synthesis of which is significantly reduced and the risk of fractures is much higher. Due to the fact that food cannot be supplied in sufficient quantities, it is necessary to be exposed to the sun in spring and summer, and often supplemented with vitamin D 3.
It is very important to consume the right amount of protein - this is necessary for the absorption of calcium and, therefore, for the synthesis of collagen and other proteins that form bone tissue. Vitamin C increases collagen synthesis, vitamin K is needed to create the protein osteocalcin, one of the main components of bone tissue, and carotenoids act as an antioxidant and prevent bone loss.
The diet should also provide the right amounts of zinc, manganese, boron, copper, and B vitamins as ingredients that may be deficient in skeletal health.
Product selection
The foods that should be included in the diet as much as possible to provide protein and calcium are low-fat dairy products, as well as calcium-fortified meat, fish, and plant foods. For people on a vegan diet, it is necessary to increase their intake of legumes in order to increase their intake of this macronutrient. Calcium supplements may also be required. Plant-based lime is found in poppy seeds, sesame seeds, tofu, dry legume seeds, and green leafy vegetables. It is worth reaching all of these foods in the diet for bone healing, even if we are consuming dairy products.
To strengthen bones, the diet should be as varied as possible - the consumption of green leafy vegetables, orange, red and purple vegetables and fruits will provide large amounts of vitamin K, antioxidants, carotenoids and vitamin C. These essential micronutrients can be found in fish and seafood, seeds and nuts. as well as whole grains, dry beans.
In the diet, you should limit the intake of sodium (salt) - this reduces the absorption of calcium. Therefore, avoid pickled, smoked foods, sausages and semi-finished meat products, semi-finished products (fast food) and delicacies, chips, salty snacks and salty foods. These foods contain a lot of phosphorus, which, despite the need for proper bone mineralization, too much makes it very difficult.
To help your bones grow faster, you should also reduce the amount of coffee and strong tea you drink. This is especially important with meals that contain calcium and magnesium - they will reduce their absorption from the gastrointestinal tract.
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