Are you in a diet plan for fracture patient? Broken bones can be painful and uncomfortable, especially the non-accidental kind. This article will summarize how you can use diet to both prevent and heal these types of injuries. There is a lot of confusion about diet for fracture patients. The constant shifting of weight, multiple fractures, medications that interfere with weight loss and the difficulty of being bed-bound for extended periods are all potentially harmful factors when it comes to weight-loss during recovery.
Diet Chart For Bone Fracture
About Diet Chart Food Items To Limit Do’s And Dont’s Food Items You Can Easily Consume
About
The storage area for calcium, structure of skeleton framework and the very element that helps us stand up against gravity, our bones, are sometimes vulnerable to fracture. The reasons are many that includes sudden shock or stress and sometimes even medical ailments. The recovery from bone fracture is very painful and with the help of an appropriate diet, one can speed up the recovery and get rid of all the restrictions on movement.
The key to diet for bone fracture is intake of nutrients. Calcium being the main component of bone, can be consumed in the form of yoghurt, green leafy vegetable, sea vegetables, milk, etc. Protein is essential to rebuild muscles. Therefore, intake of clean lean protein such as wild caught fish and grass fed beef will help the body to recover at a faster pace. Zinc contains the necessary chemicals which help to rebuild the bones. Spinach, pumpkin seeds, beef, etc are zinc rich food.
A holistic diet for brain fracture comprises of not just food to include but also food to stay away from. Salt must be reduced to the maximum extent possible from our diet because it reduces the calcium content in bones and weakens them further. Caffeine, alcohol, sugar and processed food must also be kept away from the diet.
Diet Chart
| Sunday | |
| Breakfast (8:00-8:30AM) | Poached Egg(2) + Toast (2 slices) + Green Tea(1 cup) with Honey(1tsp) + 2 Cashew nuts + 5-6 Almonds + 3-4 Raisins |
| Mid-Meal (11:00-11:30AM) | Tender coconut water (1/2 cup) + 1 Kiwi |
| Lunch (2:00-2:30PM) | 2 Chapati + Malabar Spinach n Pumpkin curry (1/2 cup) + Raita (1/3rd cup) |
| Evening (4:00-4:30PM) | Kale n Spring onion soup (1/2 cup) |
| Dinner (8:00-8:30PM) | Parboiled Rice (1/2 cup) + Potato n Drumstick curry (1/3rd cup) |
| Monday | |
| Breakfast (8:00-8:30AM) | Oats n Milk (1/2 cup) + 2 Cashew nuts + 5-6 Almonds + 3-4 Raisins |
| Mid-Meal (11:00-11:30AM) | Tender coconut water (1/2 cup) + 1 Custard Apple |
| Lunch (2:00-2:30PM) | 2 Chapati + Sardine Fish Curry (1/2 cup) + Roasted papad (1) |
| Evening (4:00-4:30PM) | Rice Flakes chat (1/2 cup) + Green Tea (1 cup) |
| Dinner (8:00-8:30PM) | 2 Chapati + Mix Veg. (1/3rd cup) |
| Tuesday | |
| Breakfast (8:00-8:30AM) | Thai Mushroom soup (1 cup) + 2 Cashew nuts + 5-6 Almonds + 3-4 Raisins |
| Mid-Meal (11:00-11:30AM) | Tender coconut water (1/2 cup) + 1 Orange |
| Lunch (2:00-2:30PM) | 2 Chapati + Palak Paneer (1/2 cup) |
| Evening (4:00-4:30PM) | Boiled Corn n Carrot Chat (1/2 cup) + Green Tea (1 cup) |
| Dinner (8:00-8:30PM) | Mashed Rice (1/2 cup) + Milk (1/3rd cup) + Jaggery (2 tsp) |
| Wednesday | |
| Breakfast (8:00-8:30AM) | Steamed Brussel sprouts n Spring Onions (1/2 cup) + Green Tea(1 cup) with Honey(1tsp) + 2 Cashew nuts + 5-6 Almonds + 3-4 Raisins |
| Mid-Meal (11:00-11:30AM) | Tender coconut water (1/2 cup) + 2 Dates |
| Lunch (2:00-2:30PM) | 2 Chapati + Mustard Greens (1/2 cup) + Raita (1/3rd cup) |
| Evening (4:00-4:30PM) | Mur-mure Chat (1/2 cup) + Green Tea (1 cup) |
| Dinner (8:00-8:30PM) | 2 Chapati + Baked Beetroot n Carrot (1/3rd cup) |
| Thursday | |
| Breakfast (8:00-8:30AM) | Scrambled Eggs with Baked Tomato (1/2 cup) + Green Tea(1 cup) with Honey(1tsp) + 2 Cashew nuts + 5-6 Almonds + 3-4 Raisins |
| Mid-Meal (11:00-11:30AM) | Tender coconut water (1/2 cup) + 1 Custard Apple |
| Lunch (2:00-2:30PM) | 2 Chapati + Watercress curry (1/2 cup) + Roasted Papad (1) |
| Evening (4:00-4:30PM) | Veg. Uthappam (1) + Green Tea (1 cup) |
| Dinner (8:00-8:30PM) | Parboiled Rice (1/2 cup) + Fish(1pcs) stew (1/3rd cup) |
| Friday | |
| Breakfast (8:00-8:30AM) | Broccoli with Spring Onions n Mushroom soup (1 cup) + 2 Cashew nuts + 5-6 Almonds + 3-4 Raisins |
| Mid-Meal (11:00-11:30AM) | Tender coconut water (1/2 cup) + 1 Orange |
| Lunch (2:00-2:30PM) | 2 Chapati + Rajma (1/2 cup) + Raita (1/3rd cup) |
| Evening (4:00-4:30PM) | Boiled Corn n Carrot Chat (1/2 cup) + Green Tea (1 cup) |
| Dinner (8:00-8:30PM) | Khichdi (1/2 cup) + Baked Potato (1/3rd cup) |
| Saturday | |
| Breakfast (8:00-8:30AM) | Sprouts (1/2 cup) + Green Tea(1 cup) with Honey(1tsp) + 2 Cashew nuts + 5-6 Almonds + 3-4 Raisins |
| Mid-Meal (11:00-11:30AM) | Tender coconut water (1/2 cup) + 2 Dates |
| Lunch (2:00-2:30PM) | 2 Chapati + Paneer curry (1/2 cup) |
| Evening (4:00-4:30PM) | Rice Flakes chat (1/2 cup) + Green Tea (1 cup) |
| Dinner (8:00-8:30PM) | 1.5 Chapati + Milk (1/3rd cup) + Jaggery (2 tsp) |
Food Items To Limit
The food stuffs that limit calcium absorption should be limited.
- Phytates: Found in nuts, seeds and grains. They easily bind to calcium therefore limiting its availability for absorption. Try not to eat phytate-containing foods and dairy foods together. Oxalates: Found in sweet potatoes, rhubarb, spinach and beetroot. Very reactive molecules. Bind to calcium therefore reducing its absorption. Interfere with calcium storage in cells. Don’t eliminate these food just be aware that they are not the best providers of calcium.
- Alcohol: Interferes with vitamin D activation by the liver and kidneys. Inhibits vitamin D activating enzymes in the liver. It is a diuretic therefore it increases calcium excretion through urine. Increases Parathyroid hormone (PTH) levels and therefore decreases calcium reserves in the body. Try to limit your alcohol intake.
- Caffeine: Mostly present in tea and coffee. Drinking more than 3 cups of tea or coffee per day seems to decrease calcium absorption. It is believed that caffeine decreases calcium absorption by interfering with vitamin D absoprtion. This area is still being researched. Caffeine is also a diuretic therefore it increases calcium excretion in the urine.
Do’s And Dont’s
Do’s:
- Include high calcium rich foods (beans, milk, cheese, tofu, fish, dry fruits)
Don’ts:
- Avoid consumption of caffeinated products.
- Limit the intake of phosphorus containing foods- meat, soft drinks.
- Never consume Iron rich foods along with calcium rich foods as that might lead to malabsorption.
- Foods with high levels of oxalic acid such as spinach, collard greens, sweet potatoes, rhubarb and beans prevent calcium absorption. So don’t consume calcium rich foods along with these foods.
Food Items You Can Easily Consume
- Cereals & cereal products: Ragi, bajra, whole wheat flour. Pulses & Legumes: Lentils, peas, kidney beans, chickpeas, toor daal, soy beans.
- Fruits & Vegetables: Custard apples, chikus, apple, white jamun, grapes, lemons, oranges, raw mangoes, carrots, beetroots, bottle gourd, bitter gourds, spinach, Indian spinach, colocasia, drumsticks, yam, taro, tapioca, coriander leaves, celery, spring onions, garlic, ginger.
- Milk & milk products: Milk liquid, curd, cottage cheese, ghee, lassi, custard.
- Meat, Fish & Poultry: Sweet and salt water fishes (especially beneficial if taken with bones), eggs, Chicken (lean and/or fowl).
- Nuts & Oils: Almonds, raisins, pista, walnuts, vegetable oil, mustard oil.
A Healing Diet After Bone Fracture
After a fracture, your bone needs to rebuild. A healthy, well-balanced diet rich in key nutrients can help speed that up.
You don’t need to take supplements unless your doctor recommends it. They don’t always work well. It’s much better to get the nutrition you need from your plate, not from a pill.
Protein
About half your bone’s structure is made of this. When you have a fracture, your body needs it to build new bone for the repair. It also helps your body take in and use calcium, another key nutrient for healthy bones.
Good sources: Meat, fish, milk, cheese, cottage cheese, yogurt, nuts, seeds, beans, soy products, and fortified cereals.
Calcium
This mineral also helps you build strong bones, so foods and drinks rich in it can help your bone fracture heal. Adults should get between 1,000 and 1,200 milligrams of calcium each day. Your doctor will tell you if you need a calcium supplement, and what amount you should take if you do.
Good sources: Milk, yogurt, cheese, cottage cheese, broccoli, turnip or collard greens, kale, bok choy, soy, beans, canned tuna or salmon with bones, almond milk, and fortified cereals or juice.
Vitamin D
This vitamin should be a part of your diet to help your fracture heal. It helps your blood take in and use calcium and build up the minerals in your bones.
You get some vitamin D when sunlight hits your skin, so it can be a good idea to spend a short amount of time outdoors each day — 15 minutes may be enough for a fair-skinned person.
Vitamin D is found naturally in only a few foods like egg yolks and fatty fish, but manufacturers add it to other foods, like milk or orange juice. Adults should get at least 600 IU of vitamin D every day, and if you’re over 70 you should get at least 800 IU.
Good sources: Swordfish, salmon, cod liver oil, sardines, liver, fortified milk or yogurt, egg yolks, and fortified orange juice.
Vitamin C
Collagen is a protein that’s an important building block for bone. Vitamin C helps your body make collagen, which helps your bone fracture heal. You can get it from many tasty, fresh fruits and veggies. Aged or heated produce can lose some of its vitamin C, so go for fresh or frozen.
Good sources: Citrus fruits like oranges, kiwi fruit, berries, tomatoes, peppers, potatoes, and green vegetables.
Iron
If you have iron-deficiency anemia — when you don’t have enough healthy red blood cells — you may heal more slowly after a fracture. Iron helps your body make collagen to rebuild bone. It also plays a part in getting oxygen into your bones to help them heal.
Good sources: Red meat, dark-meat chicken or turkey, oily fish, eggs, dried fruits, leafy green veggies, whole-grain breads, and fortified cereals.
Potassium
Get enough of this mineral in your diet, and you won’t lose as much calcium when you pee. There are lots of fresh fruits rich in potassium.
Good sources: Bananas, orange juice, potatoes, nuts, seeds, fish, meat, and milk.
What Not to Eat
It’s a good idea to cut back on or skip these:
Alcohol: While you don’t have to cut out alcoholic drinks, these beverages slow down bone healing. You won’t build new bone as fast to fix the fracture. A bit too much alcohol can also make you unsteady on your feet, which can make you more likely to fall and risk an injury to the same bone.
Salt: Too much of this in your diet can make you lose more calcium in your urine. Salt can be in some foods or drinks that don’t taste salty, so check labels and aim for about 1 teaspoon, or 6 grams, a day.
Coffee: Lots of caffeine — more than four cups of strong coffee a day — can slow down bone healing a little. It might make you pee more, and that could mean you lose more calcium through your urine. A moderate amount of coffee or tea should be fine.
Diet Rules To Follow To Make Your Bone Fracture Heal Faster
If you think bone fracture can only be healed with a plaster on it, we will tell you some diet secrets for faster bone recovery.
Sometimes due to an accident or serious injury, a bone break and you suffer a fracture. Also, people with osteoporosis have weaker bones which tend to break with a small injury. The bone fracture causes unbearable pain and brings your life at a halt where you face difficulty in doing even small chores and rely on others. It may take a long time to recover from the fracture despite getting plaster on it. The healing time depends on the injury where it may take up to weeks or months to recover. If you want to make your fracture recover faster, here are some helpful tips.
Increase Calcium Intake
You would also know that calcium has a big role in making our bones. So if your bones are broken, eating calcium foods to recover them is very beneficial. Apart from calcium, vitamin B6, vitamin D and vitamin K are also very important. Apart from this, minerals like copper, phosphorus, zinc, magnesium and silicon also help you in connecting bones. Therefore, you should increase the intake of broccoli, cauliflower, cabbage, green vegetables, citrus fruits, etc. in your food.
Eat Vitamin C Diet
Vitamin C is very important for bones. Eating a vitamin C diet fills the internal wounds caused by breaking bones and they are added quickly. Therefore, when bones are broken, you should eat plenty of vitamin C, such as lemon, orange, tomato, lime, grape, papaya, strawberry, kiwi, cabbage, etc.
Stop Eating Inflammatory Foods
There are also many foods that increase inflammation in the body. Eating such foods can be dangerous for you if you break your bones because they can increase your problem. Apart from this, the consumption of these foods may take longer than normal to join your bones as they prevent healing. Some of the foods that increase inflammation are sugar, red meat, dairy products, processed foods, junk foods and packet foods that are fried in oil. Do not consume them.
Eat Pineapples
Consuming pineapple, pineapple, also provides rapid relief in pain and inflammation. Actually, pineapple has a special element called bromelain. This element eliminates inflammation. Apart from this, vitamin C is also good in pineapple. But the thing to note here is that you should eat fresh pineapples, not packet-packed or several-day chopped pineapples.
Reduce Tea And Coffee Intake
Caffeine drinks such as tea and coffee etc. also reduce the healing ability of the body. So if you want to get rid of the problem of broken bones soon, then reduce the intake of tea and coffee. Apart from this, reduce the consumption of carbonated drinks like cold drinks and soda, etc. Caffeine and carbonated water are used in many energy drinks. Therefore, you should also reduce their intake.
Foods That Can Help Heal Broken Bones
Looking for foods to heal broken bones faster? Your bones need to heal and rebuild after a fracture. A diet which is rich in key nutrients can speed up the healing process. Do not self-medicate with supplements unless your doctor prescribes them. It is usually better to get the nutrition you need from food instead of a pill. Our body has a natural process of self-repairing fractured bones, but a good diet can speed up that process and may also reduce the likelihood of fractures in the future. During the healing process, the nutritional demands of our body increases.
Research on the best foods to heal broken bones is constantly being done. New advances in medicinal research are uncovering fascinating ways in which broken bones can be made to regenerate quickly. A recent research conducted by scientists in Lund University, Sweden on rats found a new method to heal bones faster using a bone substitue and drugs. The research was published in the Science Advances journal.
Foods That Can Help Heal Broken Bones Faster
Here’s a list of foods that can help heal broken bones faster:
1- Dairy
Milk, yogurt, and cheese are a good source of vitamin D and calcium, two key nutrients that your body requires for bone strength and growth. If you have a fracture, try to increase the intake of dairy products to speed up the healing process.
2- Soy Milk
Even though dairy milk has a strong reputation for maintaining strong bones and repairing fractures, people who are lactose intolerant can opt for fortified soy milk instead. Fortified soy milk is a good source of calcium and has no lactose. Soy milk does not have cholesterol and is naturally low in saturated fats. Soy milk is also a good source of protein and potassium.
3- Pumpkin Seeds
This Halloween, clean, dry, and roast the pumpkin seeds from your jack-o’-lantern: They’re a good source of magnesium, a mineral that helps the body absorb calcium; it contributes to the strength and firmness of bones, two important factors when you’re trying to heal a fracture. You can toss roasted pumpkin seeds on a salad or munch them alone as a crunchy snack.
4- Bell Peppers
Sweet bell peppers—especially the red ones—are brimming with vitamin C, a nutrient that’s critical for forming collagen, and that’s important when rebuilding bone, says Moore. Believe it or not, ½ cup of bell peppers actually has more vitamin C than an orange. Cut the peppers into strips and dip them in hummus, or try adding them to a stir-fry or omelet. If you feel like even these do not seem to be helping your bones, then you should contact the best orthopedic surgeon in Karachi for help.
5- Black Beans
If you’re looking to strengthen your bones, find a reason to eat black beans. They’re another good source of magnesium, the mineral that’s crucial to faster skeleton healing. You can put them in a taco salad, a burrito, or feature them in a big pot of chili.
6- Meat
Nearly half of your bone structure is made of protein. Your body needs protein to build new bones for repair after a fracture. It also helps your body use calcium properly. Meat is one of the best sources of protein.
7- Sardines
Sardines are a good source of calcium and vitamin D, the two key nutrients for strengthening the bones.
8- Fatty Fish
Calcium works well only if you get vitamin D too. Fatty fish such as tuna is a good source of vitamin D. Even though calcium is a key nutrient when it comes to healing bones, vitamin D is equally important. Vitamin D keeps stabilizes calcium levels in the blood and plays an important role in bone structure and growth.
9- Kale
Kale is a good source of vitamin K, a vitamin which facilitates calcium-binding activity in the formation of bones.
10- Eggs
There are a few dietary sources of vitamin D and egg is one of them. Moreover, eggs also contain calcium, magnesium, iron, protein, and B vitamins.
11- Grapes
This juicy sweet fruit is filled with vitamin K. In fact, ¾ cup provides 25 percent of your daily value, says Moore. Eat them plain, freeze them for an icy treat, or use as a salad, yogurt, or oatmeal topping.
12- Parsley
This herb is good for more than a garnish—it’s actually an excellent source of vitamin K, says Moore. Make a parsley pesto for an easy and tasty way to consume a lot of it; put the pesto over bone-building veggies or fish from the list above for an extra boost.
13- Poultry
Specific amino acids, which are the building blocks of protein, play important roles in wound healing and immune function.
Poultry, including chicken and turkey, pack glutamine and arginine, two amino acids that may aid recovery and healing.
Glutamine provides cellular protection during times of stress, such as illness and injury, while arginine assists collagen production and wound healing.
What’s more, arginine is rapidly depleted during times of stress, injury, and illness, making adequate intake of this amino acid all the more important.
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 patient’s 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?
Why Is Good Food Important to Heal a Broken Bone?
When you get a bone fracture, it is a major blow to your body. That’s 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.
How Good Nutrition Helps in Healing a Bone?
Food is one element that influences how quickly or slowly a damaged bone heals.
A healthy body and strong bones are built on a solid foundation of a good diet.
Dietary intake also helps to safeguard the skeleton by keeping healthy tissues in place to soften the impact of a fall.
Increased dietary demands accompany each stage of the fracture healing process.
To begin, the entire process necessitates a significant amount of energy, which is often obtained through the consumption of calories in meals.
Following that, healing necessitates the production of new proteins, which is reliant on a sufficient supply of dietary proteins.
Many foods for bone healing, such as fruits, vegetables, healthy fats, and protein sources lower inflammation, boost immune function, promote healing, and offer the energy you need to recover.
Let’s have a look at a range of foods to heal broken bones faster.
Foods to Heal Broken Bones Faster: What Should You Eat?
There’s 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.
Make sure to eat well. There are plants foods for bone healing:
Include Dairy Products in Your Diet
Calcium and vitamin D are two essential nutrients for bone strength and growth, and fortified milk, cheese, and yogurt are some of the best sources. It contains a lot of calcium, vitamin K, and protein.
If you have a fracture, eating a lot of dairy that is high in these nutrients will help you heal faster.
Eat Plenty of Eggs
Eggs are a high-quality protein source and one of the few dietary sources of vitamin D, so they should be included in your recovery plan.
Apart from that, they contain a wide range of vitamins and minerals, including iron, calcium, zinc, potassium, and magnesium.
These minerals make eggs an excellent natural multivitamin supplement. It’s a super food to heal broken bones faster.
Have Some Fish and Seafood
Calcium, protein, and vitamin D are all abundant in fish and seafood.
Sardines, especially those that may be eaten with bones, are the finest calcium source available. You can also include red meat, which is a fantastic source of iron as well as protein.
If you choose poultry as your protein source, you can also nibble on the chicken bones to receive some good calcium.
Seafood is a great way to heal broken bones faster through food.
Green Leafy Vegetables Help With Healing
Arugula, kale, spinach, romaine lettuce, and spinach are all excellent foods to heal broken bones faster.
They’re high in vitamin K, but they also have plenty of vitamin C, calcium, potassium, iron, magnesium, and zinc.
Other colorful vegetables and fruits will provide some vitamins and minerals as well, but leafy greens, especially for vitamin K, should become a regular staple.
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.
Add some Iron-Rich Foods to Your Diet
If you have anemia due to iron deficiency, your fracture may mend more slowly.
Iron aids in the production of collagen, which is necessary for bone regrowth. It also aids in the delivery of oxygen to your bones, which aids in their healing.
Add some iron-rich foods in your diet to boost your bones. These foods to heal broken bones go a long way in giving your body the needed strength and energy.
Drink Some Soy Milk
When it comes to calcium, dairy milk gets all the attention.
Fortified soy milk is an equally good calcium-rich option if you’re lactose intolerant or just want a change.
Combine soy milk, chia seeds, honey, and fresh fruit to make a healthy dessert. Pour it over your cereal or porridge in the morning.
Eat Pumpkin Seeds
Clean, dry, and roast the pumpkin seeds to add to your diet. It is one of the best foods to heal broken bones faster.
They’re high in magnesium, a mineral that aids in calcium absorption and contributes to bone strength and stiffness.
Both of these minerals are important to cure a fracture.
Roasted pumpkin seeds can be tossed in a salad or eaten raw as a crispy snack.
Which Foods to Avoid When You Have a Bone Fracture?
Some foods aid bone repair, while others hinder it. Bone robbers are meals that prevent your body from absorbing calcium and micronutrients. They may cause your body to draw nutrients from your bones in rare situations.
Salts: The more salt you eat, the more calcium you lose. Salt is known to cause excessive calcium excretion through the kidneys. So avoid intaking too much salt.
Alcohol: It is advised to avoid alcohol while recovering from a broken bone.
Smoking: Patients who smoke take substantially longer to recuperate on average. The blood flow to the bone is altered by smoking, and it is this blood flow that distributes the required nutrients and cells for the bone to repair.
Coffee: Coffee, colas, and other caffeinated beverages accelerate calcium loss through the urine.
Putting it All Together!
The best diet while recovering from a broken bone? Focus on plenty of fruits and vegetables, low-fat dairy, fish and poultry, nuts, and legumes. Try to take at-least 30 minutes of sun exposure as well. It will boost your bones with the much needed natural Vitamin D from the sunrays.
Rest a lot, and keep yourself hydrated, and ABOVE ALL! Never fall into despair and keep on eating good.
If you are worried about a bone fracture, or suspicious that it isn’t healing faster, contact a well-known orthopedic surgeon anywhere near you in Pakistan via Healthwire.pk. It’s really that easy now.