What to eat to strengthen bones after fracture

After a fracture, choosing the right foods can help speed up bone healing. Calcium is an essential element for bone health, and dairy products such as milk, yogurt, and cheese are good sources of calcium. Green leafy vegetables such as spinach and kale, as well as almonds and tofu are also rich in calcium. For those who are lactose intolerant, choosing these alternatives is a good choice.

Vitamin D plays an important role in helping the body absorb calcium. Sunlight is a natural source of vitamin D, but when sunlight is insufficient, food is also an important source. For example, fatty fish such as salmon, sardines and tuna, egg yolks and fortified milk are all foods that contain vitamin D. Eating these foods in moderation can help you recover from a fracture.

Protein is also an essential part of the bone healing process. Not only is it a building block for bones, it also helps repair damaged tissue. Lean meat, chicken, fish, beans, and nuts are all sources of high-quality protein. Eating these foods in moderation every day can provide the necessary nutritional support for bone repair.

To promote bone health, vitamin C is also important. It helps in the production of collagen, which is an important component of bones. Citrus fruits such as oranges and lemons, as well as strawberries, kiwis and broccoli are foods rich in vitamin C. Adequate intake of vitamin C can enhance the strength and elasticity of bones.

Minerals such as zinc and magnesium also help bones heal. Magnesium is found in whole grains, nuts and seeds, while zinc can be obtained from meat, shellfish and beans. A reasonable combination of these foods can provide comprehensive nutritional support for recovery after a fracture. With a balanced diet and good lifestyle habits, the healing process of a fracture will be smoother. I hope these suggestions can help you on your road to recovery.