Our body is exposed to the risk of minor and major injuries every day. Bruises and abrasions are common, but one careless step can lead to a fracture. The cause of fractures is different at each age. While in childhood it is increased physical activity, in adulthood and older it is often a lack of minerals and vitamins in the body or various diseases. In the case of a bone fracture or chipping, it is necessary to regenerate the bone mass. This process can be significantly accelerated by a balanced and varied healthy diet rich in nutrients. Let’s see what it takes to recover quickly:
The role of protein in bone reconstruction
Proteins make up about half of bone mass. When you suffer a bone fracture, your body needs proteins to make new bone mass. Protein also aids in the absorption and storage of calcium, another key nutrient for healthy bones.
Why is it important to have a diet rich in calcium?
Calcium is a mineral that also supports the rapid formation of Strong Bones, which is why calcium-rich foods and drinks help fractures heal faster. For adults, a dose of 1000-1200 mg of calcium per day is recommended.
vitamin d3 for strong bones
This vitamin helps speed up the healing process. It supports the absorption of calcium and increases the concentration of mineral substances in the bones. In its natural form, vitamin D is found in only a few foods, mainly egg yolks and oily fish, but manufacturers often add it to other foods, such as milk and orange juice. According to the latest findings, a healthy adult should consume 2,000 – 4,000 IU of vitamin D daily. People over 60 and overweight even more.
What is the role of vitamin c in maintaining healthy bones
collagen is a protein that is an important bone building substance. Vitamin C helps the body to form collagen and thus contributes to the healing of fractures. You can get vitamin C by eating fresh fruits and vegetables, but if you want to give your body a higher dose, you need to reach for dietary supplements.
iron – why it is worth taking care of its proper level
With iron deficiency, the body also lacks healthy red blood cells and fractures heal more slowly. Iron supports the formation of collagen in the body, which plays an important role in bone regeneration. Additionally, it contributes to oxygenation.
What should we limit during the recovery period after fractures?
Alcohol: Alcoholic beverages slow down bone healing. Not to mention that in a state of intoxication, a person easily loses balance, and a possible fall can worsen the condition of a bone that has already begun to heal successfully.
Salt: Due to the consumption of excessive amounts of salt, the body excretes more calcium when urinating, and the optimal level of this element in the body decreases. During the bone healing period, the daily recommended amount of salt is 6 g.
Coffee: Drinking more than four cups of coffee a day can slow bone healing, and thanks to the diuretic effect of coffee, the body loses more calcium.
