Foods to Eat For a Healthy Recovery after Bone Injury

                Have you or someone you know recently gone through a bone injury? Maybe your kneecap just broke or perhaps you have even experienced a traumatic concussion in your skull. In any case, as you are faced with the often painful long period of bone regrowth, you are wondering what you can do to allow for a speedy rebuilding of a healthy bone and a quick relief of the pain associated with your injury. Diet is an easy and extremely effective way of accomplishing a healthy and speedy recovery from your bone injury. In this article we will go through the necessary dietary components that are essential for you!

                When thinking about what to eat to rebuild the bone, we should look at what the bone is comprised of ¹. The bone is actually comprised of a matrix. This matrix is made of the well-known bone star: calcium, as well as magnesium, and phosphorus ². Additionally a large percentage of the bone is made from collagen, a description for thick ropes of amino acid proteins. Vitamin C is highly involved in the formation of collagen ³. Bone cells are constantly being broken down and regenerated. This turn-over process is facilitated by Vitamin K ⁴. Thus you can already guess what you might need to eat, right?!?

Calcium

 As an essential element of the bone matrix, calcium needs are very high for the healing bone. Include low-fat dairy products such as low-fat milk, yogurt, and cheese which contain around 30% of your daily recommended allowance of calcium. Calcium is also found in good amounts in leafy greens such as spinach and kale, as well as in other plants foods such as okra, broccoli, beans, legumes, squash and sweet potatoes. Canned wild salmon, mackerel, sardines, and anchovies which contain the soft edible bone are also an excellent sources of calcium. Finally look for calcium supplements or calcium fortification in soymilk, almond milk, etc.

Phosphorus

Phosphorus leads closely behind calcium as a leading element for bone regrowth. Phosphorus is found in animal products including milk, meat, cheese, and fish. Plant foods such as nuts, seeds, legumes, whole grains, and carbonated water are also excellent sources.

Magnesium

Magnesium is highly involved in bone metabolism and necessary for bone health and repair. Artichokes, whole grains, nuts, beans, lentils, pumpkin, soybean, spinach, and tomatoes are excellent sources of magnesium. Additionally fish is a good source of magnesium.

Vitamin C

The well-reputed O-J and oranges themselves are an excellent source of vitamin C, providing 200% and 100% respectively of the daily recommended allowance. Other fruits such as strawberries, kiwi, mangoes, grapefruit, and pineapple are also excellent sources. Vegetables such as squash, bell peppers, tomatoes, spinach, and broccoli contain appreciable amounts.

Vitamin K

Think Foliage! Leafy greens such as spinach, kale, collard greens, pea tips, and lettuce contain large quantities of Vitamin K. Other vegetables such as cabbage, cauliflower, broccoli, brussel sprouts, and spinach are very good sources. Meats and legumes are a good source as well.

Protein

 Though often forgotten, protein is essential for rebuilding the bone matrix and is the main component of collagen fibrils. Eat plenty of lean beef, venison, chicken breast, fish, eggs, lentils, and low-fat dairy products.

Double-Up!

As you have probably come to realize several foods meet several of these basic nutritional needs for bone regrowth. For example eating canned sardines will meet the calcium, phosphorus, and the protein requirement. And eating leafy greens will give you both Vitamin C and Vitamin K. Format your meals to include a variety of the whole foods mentioned without going above your daily calorie requirements, of course! Zinc, silica, and boron are also important elements for bone growth. Be sure to look for good sources of essential minerals and a good vitamin and mineral daily supplement.

Steer Away!

                Avoid foods containing artificial sweeteners and preservatives, as well as refined flour and sugar. Additionally keep in mind that aspirin has been shown to have a negative effect on bone growth ⁵. Leave out the alcohol, excessive caffeine intake, and smoking.

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