Fueling your body with the right types of foods is essential any time you suffer a fracture or break. Bones in the human body are made up of proteins and minerals which we can stimulate by using our diet to our advantage. In addition to getting chiropractic treatment, proper nutrition can speed up your recovery time by enhancing the production of essential bone-building nutrients.
The following fast bone healing foods can speed up your injury recovery time:
1. High-Quality Proteins
Anytime you have orthopedic issues; it’s important to find ways to keep your immune system strong. High-quality protein from bone healing foods such as eggs, cheese, chicken and yogurt are excellent for supporting your immune system. The human body also responds well to plant-based sources of protein such as almond milk, beans, and soy-based foods.
Protein is an essential nutrient used in the bone repair process. If you’re recovering from a broken bone or fracture, try and include high-quality protein options with every meal. Studies show that a high protein diet helps your body absorb calcium much more effectively.
2. Vitamin C
Certain vitamins are excellent bone healing foods for accelerating the healing process. Vitamin C helps your body produce more collagen which is used to repair tendons, ligaments and surgical wounds from orthopedic surgery. Collagen makes up about 30% of our bone structure, mainly in the fibrous part of the bone.
Vitamin C is also responsible for regulating the function of your adrenal steroid hormones which play an essential part in bone healing. You can try a vitamin C supplement or start eating more kiwis, strawberries, oranges, broccoli, and apples.
3. High Potassium Foods
Increasing your potassium intake is especially important if you’re trying to manage a condition such as osteoporosis. Bone resorption is a natural process where our bones break down certain minerals and release them back into our bloodstream.
However, people with osteoporosis have higher levels of bone resorption which interferes with their body’s ability to maintain strong bones. Potassium salts found in fruits and vegetables can help prevent this process from occurring too often. To reduce the pain in your body, get more soy products, tuna, prunes, avocados, and bananas in your diet.
4. Foods Rich In Iron
Similar to vitamin C, iron plays an essential role in the formation of collagen. Bone healing foods high in iron also improve your hemoglobin levels, which allows your bones to pull more oxygen from your blood. Spinach, red meat, and poultry are all excellent sources of iron.
Switching to whole grain bread, baked potatoes instead of fried, and including beans and lentils in your diet will help raise your iron levels. Keep in mind that vitamin C will help your body absorb the extra iron you get from your diet.
5. Vitamin K
Vitamin K is actually not just a single vitamin. There are two main groups of vitamin K which are vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). Both of these groups play an important role in maintaining bone mass and reducing the risk of suffering a fracture.
You can find vitamin K1 in foods such as kale, spinach, collard greens, and cabbage. You can get vitamin K2 in fermented foods like yogurt, ripe cheese, sauerkraut, and kimchi. Making these foods a consistent part of your diet is a great low effort way to optimize your bone health.
Over half the magnesium in your body is located in your bones. Magnesium helps activate your bone-preserving hormones while encouraging your body to absorb more calcium which makes your bones firmer and harder.
Magnesium and calcium have a synergistic effect and work best when taken together. In fact, too much calcium by itself can cause your bones to lose magnesium. Start including bone healing foods like almonds, quinoa, rice bran, 80% cocoa chocolate, sunflower seeds, and fatty fish in your diet.
Calcium is the nutrient most people are familiar with when it comes to improving bone health. Increasing your calcium intake will help your body build strong, dense bones. Phosphorus found in whole grains, beans, and lean meat will help your body repair the ends of a fracture.
Vitamin D also helps your body protect your bones by increasing calcium absorption and supporting the muscles around your bones. When taking a calcium and vitamin D supplement, make sure you start with the low-recommended dose and increase your water intake to avoid any side effects.
8. Non-Alcoholic Beverages
Anytime you’re trying to recover from a fracture or bone break, avoiding alcohol is essential. Alcohol disrupts your hormone balance, specifically the hormones responsible for balancing the levels of calcium in your body. Consuming alcohol on a regular basis can interfere with your bone density and your body’s ability to remodel bones.
Alcohol has many negative effects on your hormones, cells and other growth factors that impact your ability to recover from a break or fracture. Caffeine is another drug that can interfere with calcium absorption.