Best Foods For Bone Healing


Herbal Fracture Healing Aids

The Best Diet for a Healing Bone: Fracture, Surgery or Trauma

Throughout history, and even today in much of the world, traditional herbal medicine has been the mainstay of medical practice. This long tradition of herbal wisdom has employed various herbs to speed fracture healing. Among these is cultivated comfrey , which should not be confused with a potentially toxic wild variety , nor with a native herb that is also called wild comfrey that is native to the US. Herbalist Susun Weed recommends cultivated comfrey be used as an aid in fracture healing. Details of her recommendation are available at She also reports great success applying a hot, fresh burdock leaf poultice to reduce the swelling induced by a fracture. Arnica is reportedly another helpful herb, as detailed by herbal researcher Alma Hutchens, but it must be used with caution as large amounts are poisonous. She reports that five drops or fewer of Arnica tincture given every 3 to 4 hours after the initial trauma is said to help recovery from the trauma of fracture. Horsetailgrass is an herb high in silicon, which can be boiled and made into a tea valuable in the early stages of fracture healing. In all cases, however, herbal medicine should be used under the guidance of a qualified herbalist.

As we look around the world, we would indeed expect to find traditional herbal approaches to fracture healing and those with access to an expert herbalist can benefit from this traditional wisdom.

Meat And Other High Protein Foods

Its important to get enough, but not too much protein for bone health and overall health. Many older adults do not get enough protein in their diets and this may be harmful to bones. However, special high protein diets that contain multiple servings of meat and protein with each meal can also cause the body to lose calcium. You can make up for this loss by getting enough calcium for your bodys needs. For example dairy products, although high in protein, also contain calcium that is important for healthy bones.

Foods That Support Bone Healing

Heather Dessinger This post contains affiliate links.

I have a cabinet full of herbs that support everything from sleep to immune function. I also keep Dermabond in my purse. But this week my son hurt his wrist while playing kickball, and after pressing his fingernails on both hands to see how quickly the color returned , checking his range of motion and asking some questions about his pain, I knew he needed more than me. So we got an x-ray. Its broken.

Im beyond thankful for the doctors who have cared for my family when Im outside of my wheelhouse, and for the herbalists and nutritionists who have published research-backed recommendations for supporting bone healing naturally. With that in mind, several of you asked on my Instagram post while Im using to support my sons recovery, so I thought Id write it up for you.

As always, I want to mention that none of these statements have been evaluated by the FDA, this article is not medical advice, and it is not meant to diagnose or treat any condition. As always, please talk with your healthcare provider about any supplements you are considering. Now that weve got that out of the way, lets dive in.

Keep Track Of Your Daily Intake

Most importantly, keep track of how much calcium and vitamin D you consume each day. If you suspect you’re not getting enough, talk to your doctor or dietitian.

It’s good to know if you’re vitamin D deficient so you can take steps to fix the problem and keep building strong bones, Weatherford says. The goal is to be able to stay active at any age.

Think Beyond Canned Tuna

Best Foods For Stronger Bones

Salmon and other types of fatty fish offer an array of bone-boosting nutrients. They contain vitamin D, which helps your body use calcium, and omega-3 fatty acids, which may also aid bones. One of the best ways to buy salmon is actually canned. Three ounces has 187 milligrams of calcium. Why such a high amount? Small, soft bones get included with the meat in the canning process .

Foods To Heal Broken Bones Faster: What To Eat During A Bone Fracture

There is an intricate structure of bones throughout your body. When a force is applied to them that exceeds what the bones can withstand, they tend to shatter, resulting in a fracture.

Fractures can range in size from a hairline to a severe fracture that fails to heal.

The first-aid offered to a patient who has sustained a fracture is a vital type of support in ensuring that the bone returns to its proper position. In that regard, the patients diet is also crucial.

Foods to heal broken bones faster are equally important.

So, if you have got a fractured bone, you must pay heed to what to eat during a bone fracture?

Keep on reading this article to get to know the importance of good food for bone healing.

  • Which Foods to Avoid When You Have a Bone Fracture?
  • What To Eat When You Have Crashed And Broken A Bone

    Theres nothing worse than breaking a bone in a bike crash because it takes you out of the saddle for many months. But instead of being sad and eating pizza in front of the TV for comfort, you can do something to recover faster. One thing that will help is eating good food that promotes bone health. Lets take a look at your best food options.

    You need plenty of protein, the main building block for all tissues, and calcium, the most important mineral in bones. You also need enough vitamin D and K, so that your body can properly utilize the calcium for bone repair. Getting enough potassium will also help you retain more of the calcium you get from food. And finally, vitamin C and iron will help you build more collagen, which is the main type of protein needed for bone repair. Now, lets look at what kinds of foods deliver all of that nutrition.

    Fruits Full Of Vitamin C

    Have a plate filled with vitamin C-rich fruits to heal broken bones faster.

    A key player in the production of collagen is essential to bone healing. Good sources of Vitamin C include lemon, oranges, mausami, papaya, tomato, guava, raw amla juice to name a few.

    These fruits are the best way to give your body a boost of vitamin C.

    Include Foods High In Magnesium And Zinc

    Broken Bones Diet – What to Eat to Heal Broken Bones Faster (Food for Bones)

    Calcium isnt the only mineral thats important for bone health. Several others also play a role, including magnesium and zinc.

    Magnesium plays a key role in converting vitamin D into the active form that promotes calcium absorption .

    An observational study of over 73,000 women found that those who consumed 400 mg of magnesium per day tended to have 23% higher bone density than women who consumed half this amount daily .

    Although magnesium is found in small amounts in most foods, there are only a few excellent food sources. Supplementing with magnesium glycinate, citrate or carbonate may be beneficial.

    Zinc is a trace mineral needed in very small amounts. It helps make up the mineral portion of your bones.

    In addition, zinc promotes the formation of bone-building cells and prevents the excessive breakdown of bone.

    Studies have shown that zinc supplements support bone growth in children and the maintenance of bone density in older adults (

    Why Is Good Food Important To Heal A Broken Bone

    When you get a bone fracture, it is a major blow to your body. Thats why it takes time to heal, and proper care is very important.

    Research shows that insufficient intake of vitamins, particularly A and D, and nutrients, such as calcium, may affect bone health or even the time and degree of bone healing in case of fracture.

    Five Foods To Strengthen Bones And Joints

    BIDMC Contributor

    According to the National Osteoporosis Foundation, about 54 million Americans have osteoporosis or low bone density. Many, however, have no symptoms until they suffer a bone fracture.

    Bone disease is often preventable by getting enough calcium and vitamin D into your diet, says Kathryn Weatherford, RD, LDN, CNSC, a registered dietitian at BIDMC. Its important to be aware of your calcium and vitamin D intake to preserve bone strength as you age.

    According to research, adequate vitamin D levels not only help with bone health, but also improve energy levels and muscle fatigue.

    How Should I Eat After Surgery

    We get nutrients from the food we eat. After surgery, its especially important to eat for nutrition, instead of for any other reason.

    Eat for nutrition. Now is a good time to avoid nutrient-less nutrition. Focus on eating whole foods, mainly plants .

    Get enough calories. Its important to get enough calories while healing. Even if you might be trying to lose weight, wait until after healing to cut calories.

    Outsmart constipation. Opioids can make you constipated. Eating fiber helps keep you regular and so much more.

    Avoidance Of Nicotine And Alcohol

    Best food for stronger bones

    Both nicotine and alcohol impair the bodys ability to absorb calcium, which is harmful to bone healing and long-term bone health. Nicotine in any form decreases blood flow to the bones, which can further slow the healing process. Women who drink more than 1 alcoholic beverage per day, and men who have more than 2 alcoholic beverages per day, may have decreased Vitamin D and calcium absorption, and may be at a higher risk for falls and injuries. Avoiding or reducing the intake of these substances can help to improve or maintain the health of your bones and other tissues.

    Go Darker With Your Greens

    Nothing beats calcium for your bones. Sure, you can get it from dairy, but itâs also found in lots of vegetables. Why not do both? One great choice: dark leafy greens such as bok choy, Chinese cabbage, kale, collard greens, and turnip greens. One cup of cooked turnip greens has about 200 milligrams of calcium . On top of that, dark greens also have vitamin K, which can reduce your risk for osteoporosis.

    Eat Calcium And Vitamin D Rich Foods

    By eating the right combination of calcium and vitamin D rich foods, we can boost our immune system and protect our bones, Weatherford says. Many foods are now fortified in calcium and vitamin D, making it easier to meet our daily recommended intake.

    Here are five food suggestions from the nutrition team at BIDMC:

  • Calcium-fortified cereal: Start off the day with a double shot of calcium. Choose a calcium-fortified cereal that is high in fiber and low in sugar, then add milk or milk alternative. Whole grain cereal with a cup of milk adds up to 600 mg of calcium.
  • Salmon: Fatty fish is an excellent source of vitamin D. Just a 3-ounce portion of wild caught salmon provides more than 100% of daily value of vitamin D.
  • Dark leafy greens and vegetables: Mix up your diet with a variety of dark, leafy greens. Variety is key spinach, kale, Swiss chard and bok choy are just a few examples.
  • Yogurt: High in protein and good bacteria to promote a healthy gut, yogurt offers 400 mg of calcium in just an 8-ounce serving. Choose non-fat yogurt for a satisfying and healthy snack, or Greek yogurt which provides additional protein.
  • Milk Alternatives: Whether it is almond, soy, cashew or hemp milk, almost all milk alternatives are fortified with both vitamin D and calcium. Almond milk provides up to 45% daily value of calcium and 25% daily value of vitamin D.
  • Which Micronutrients Can Help

    Now that you know what macronutrients are, we can look at what micronutrients are. Firstly, your body doesnt need as many micronutrients as it does macronutrients. Despite this, they are certainly still one of the crucial groups of nutrients your body needs.

    Micronutrients are classified as vitamins and minerals. Vitamins and minerals are important for energy production, immune function, and bone health.

    Thats why you need to ensure youre eating foods in your diet that are rich in micronutrients. Your body cannot produce micronutrients, so your bone break will take longer to heal if you dont incorporate them into your diet. Lets look at a few of the micronutrients you need to add to your diet if you have a broken bone.

    Provide The Body With Adequate Energy

    Eat These Foods to Speed up Healing of Broken Bones – Bone Health

    Fracture healing requires more energy than you might expect. Thus, its appropriate to increase your caloric intake to promote healing. In traumatic fractures of the long bones, for example, there is an immediate increase in metabolic demands that can translate into a caloric demand three times that of normal. While a normally active adult may require 2,500 calories a day, a bedridden, injured patient with multiple fractures may need 6,000 calories per day! If this demand is not met, the healing process is compromised.

    Vitamin C: Citrus Fruits

    Vitamin C helps in the formation of collagen, and high doses of vitamin C have been seen to speed up bone healing.Yilmaz, Cengiz, Esra Erdemli, Hakan Selek, Hakan Kinik, Murat Arikan, and Bülent Erdemli. The contribution of vitamin C to healing of experimental fractures. Archives of orthopaedic and trauma surgery 121, no. 7 : 426-428.

    It has another role too. Right after your bone breaks, your immune system triggers an inflammation. This inflammatory phase has harmful byproducts called free radicals which damage cells and further aggravate the inflammation. As it is a potent antioxidant, vitamin C can fight these free radicals effectively, reducing inflammation.Alcantara-Martos, T., A. D. Delgado-Martinez, M. V. Vega, M. T. Carrascal, and L. Munuera-Martinez. Effect of vitamin C on fracture healing in elderly Osteogenic Disorder Shionogi rats. Bone & Joint Journal 89, no. 3 : 402-407.

    The richest sources of vitamin C are, of course, citrus fruits like lemon, oranges, kiwi, berries, and green vegetables.

    Energy Medicine For Fracture Healing

    Energy medicine is described in a recent medical journal as, a field of complementary therapy based on the interactions of the human energy field with other energy fields . Interestingly enough, pulsing electromagnetic field therapy is a form of energy medicine that has been used for many years by conventional doctors to heal fractures that have not healed on their own . Approximately 5 10% of bone fractures fail to heal normally and result in delayed healing or non-union. In these situations, the use of electromagnetic bone stimulating devices has proven to speed healing. For a review of the literature see:

    Homeopathy, reiki, qi gong, polarity therapy, healing touch, acupuncture, and massage are all non-conventional energy healing modalities with applications for fracture healing. Common over-the-counter homeopathic remedies include arnica as an anti-trauma remedy for immediately after the fracture , symphytum for pain relief and the joining of set bones, and Calcarea phosphorica for fractures that are difficult to heal. Low-potency homeopathic remedies are often used for self-help, as detailed in Homeopathic Self-Care by Robert Ullman and Judyth Reichenberg-Ullman and at Homeopathy is a powerful medicine and when possible the best policy is to seek the advice of a professional homeopath.

    Avoid Alcohol Sugar And Caffeine

    If you manage to get the above-mentioned foods into your daily meals, you will boost your bone-repair capabilities substantially. Dont worry if they arent in every meal, just do your best. At the same time, make sure your diet is free from alcohol, foods rich in added sugars, and too much caffeine. Such things make you lose calcium and slow down bone healing in general.

    Spinach And Other Greens

    Fracture Healing Foods

    Spinach provides a treasure trove of nutrients. It’s also a great source of vitamin K, which is vital for building strong bones.

    • Vitamin K activates osteocalcin, a compound that anchors calcium molecules within the bone.
    • Spinach is also a source of calcium, which I believe makes it a perfect package for healing broken bones.
    • Half a cup of fresh spinach leaves provides a complete daily value of vitamin K.

    It’s not hard to work half a cup of spinach into one meal a day. Try incorporating it into your daily diet!

    Peas in a Pod

    • Magnesium

    Most importantly, fresh green garden peas are acknowledged as a food that prevents blood clots.

    When you’re instructed to stay in bed and be immobile for a few weeks, you need to proactively prevent blood clot formation. This made green peas an obvious ingredient in his daily diet. When it comes to thinning blood, I prefer to rely on green peas rather than daily doses of aspirin, which has listed side effects I want to avoid.

    To add a little variety to his otherwise boring recovery, I tried preparing peas in new and innovative ways. I made fresh pea juice, and we were both surprised by how nice it tasted! I also took frozen peas from the freezer, ran them under water to thaw them out, and then pureed them in my juicer to create a pea sorbet or pea ice cream . The texture was really pleasant, and I joked about serving it in an ice cream cone.

    Healing Broken Bones At Home

    Most accidents resulting in bone injuries require a visit to a doctor and sometimes a hospital stay. However, the majority of the recovery period is spent at home on the couch.

    Your activity would be restricted, and any exercise may require the active participation of a physical therapist. If you want your hands free while you move around the kitchen, grocery shop, pick herbs, or carry plates to the table, try using a hands-free crutch. My husband hated the inconvenience of traditional crutches, and I grew tired of being the only who could carry firewood, transport mugs of coffee, and pick pumpkins while he wasn’t allowed to put weight on his ankle. If you live alone and want to be conveniently mobile, this may be a good option for you!

    You can still do things at home to hopefully speed your recovery, and one of the best ways to promote healing is to choose good foods with appropriate medicinal qualities. I hope my choice of the best foods to help heal broken bones also helps you heal faster. Good luck!

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