Foods and Vitamins to Help Heal Broken Bones

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Bone healing is a process to join broken or fractured bones. The process restores tissues and bones into their originally mechanical and physical properties. Have you always considered your bones as the strongest part of your body that does not easily break? Moreover, they are strong enough to provide a structure to your body. This is why you think you are less prone to bone injuries than to other parts of the body. But what you have to realize is that your bones are so vulnerable to breaking just like any other part of the body. Also, you will find it more problematic to help heal broken bones than to cure wounds and infection.

Bones have a different time frame for healing depending on its size. Bones may take about four weeks to three months before they fully recover from a break. Age and general health conditions also affect the time it takes to help heal broken bones.

first aid when fractures by doctor
First aid when fractures immediate medical by doctors

Many systemic factors are involved in the process of healing a broken bone. This can be distinguished into three overlapping stages.

1. INFLAMMATORY STAGE

A Hematoma develops at the fracture site within a few hours or days of injury at this stage. Fibroblasts and inflammatory cells, macrophages, lymphocytes, and monocytes infiltrate the broken bone with prostaglandin. Granulation tissue is formatted in this process, with the growth of vascular tissue due to the displacement of mesenchymal cells. The exposed Muscles and cancellous bone give oxygen and primary nutrients in this early stage. The Cytotoxic or anti-inflammatory drugs at this stage can damage this process of bone healing.

2. REPAIR STAGE

Storma is laid down by the fibroblasts to support vascular growth at this stage, and the presence of nicotine can prevent capillary growth. During vascular growth, a soft callus is formed around the site due to collagen matrix and osteoid growth, and they are afterward mineralized. This callus is not strong enough in the first 4-6 weeks of healing, so they need adequate fortification, which can be provided by internal fixation as needed. Finally, callus solidifies, forming a bone bridge between the two broken fragments. However, if the mobilization is continued, then callus may not be fixed properly, and stable union of fibrous may not develop accordingly.

3. REMODELING STAGE

Remodeling stage is the final stage of bone healing where the broken bone is restored to its original structure, strength and mechanical shape. Broken bone remodeling is a slow process and takes months or years to complete, according to their damage. It also requires mechanical stress to ease the healing process. Adequate strength can be achieved in 3-8 months.

In any healing bones, most critical tenure is the first two weeks when revascularization and inflammation come up. This remains the requirement for remodeling and installing of broken bones that the mesenchymal cells receive vascular access to graft, for separating them into osteoclast and osteoblasts. Various factors inhibit the healing process of the bones, such as smoking, diabetes, osteoporosis and rheumatoid arthritis. Many local mechanical factors also actively infect bone tissue during remodeling. The mechanical requirement of the bone graft can change the geometry, density, thickness of the bone and the trabecular orientation of the broken object.

UNDERSTANDING THE HEALING PROCESS

How to help a broken bone heal faster? Before getting into which food that people should add to their diet, it is important to take into account the actual healing process. When the bone is broken, first it takes a lot of energy to heal. This power comes in the form of calories from foods consumed.

The process of healing broken bones as fast and quickly
The process of healing broken bones as fast and quickly

When the bones start to heal and come together about two weeks later, they need an adequate amount of protein to build a new bone called soft callus. As these new protein functions and fuse together, amino acids are required for protein-based foods. It is imperative to focus on healthy foods during this process, not foods that are high in cholesterol and saturated fat. Why?

The bone healing process requires a lot of blood flow. So, if the victim is eating unhealthy foods and also practicing dangerous habits like smoking and drinking, the process can be hindered and make the circulation of blood cells more difficult. With the article about help heal broken bones information, consider eating these foods to recover from broken bones faster.

THE BEST FOODS FOR HEALING BROKEN BONES

Dealing with broken bones is not easy. This is always painful and even require surgery. When people break their bones, right away, they want to be better. Although this cannot happen, certain foods and nutrients can help hasten the process.

Below is a list of the best foods to help heal broken bones:

  • Broccoli
  • Yogurt
  • Oranges
  • Spinach
  • Milk
  • Kale
  • Green leafy vegetables and seed
  • Fresh green peas

Here is the complete explanation of the composition, ingredients, benefits, and vitamin of each meal.

BROCCOLI

broccoli vegetables to help heal broken bones
broccoli vegetables to help heal broken bones

Broccoli remains one of the finest foods to eat for healing a broken bone because of the substantial content of vitamin K in it. Vitamin K binds with other minerals to help form a bone mass, according to the Linus Pauling Institute at Oregon State University. Vitamin K can accelerate the healing of broken bones because it is involved in bone mineralization.

The Institute also states that a cup of broccoli has about 220 micrograms of vitamin K. Just adding a cup of broccoli to dinner can help stimulate the recovery process and bone healing in no time. There are also other vitamins rich in vitamins K, which also plays a significant role in bone development. They include raw dairy products such as cheese, which can help improve blood circulation. That’s vegetables for help heal broken bones quickly.

YOGURT

yogurt for helping heal broken bones
yogurt for helping heal broken bones

Amino acids which are the building blocks of protein, calcium, and minerals can help heal broken bones. Amino acids found in yogurts, such as lysine and glutamine. Also to increases the absorption of calcium and which increases bone mass. Dietary calcium found in yogurt is essential for bone healing because the bones are predominantly composed of calcium and phosphorus.

ORANGES

oranges for heal broken bones
oranges for heal broken bones

Eating Oranges can have many benefits for those who have broken bones. Vitamin C is essential for the production of collagen, which is a vital component of skin and tissues. The Center for Better Bones, says that Oranges are rich in Vitamin C. This acts as an anti-inflammatory agent, reduces pain and promotes the growth of new bone mass. Vitamin C can also improve the immune system, making healing faster. Green bell peppers also have a large deposit of vitamin C, which is another essential nutrient for bone healing and development.  Intensify your consumption of fruits and vegetables rich in vitamin C, such as citrus fruits, strawberries, and tomatoes.

SPINACH

spinach for healthy bones
spinach for healthy bones

Spinach offers a treasury chest of nutrients to heal broken bones. The chemical reactions needed to rebuild bones require zinc. Spinach has two minerals bones need: calcium and zinc. Together, these minerals can help reconstruct the bones. Zinc, which has a large deposit in spinach, contributes to induce the chemical reaction needed to build bones. Other zinc-rich foods include different types of meat, oysters, wheat germ and pumpkin seeds. Half a cup of fresh spinach leaves can give 100% of the daily requirement of vitamin K. The fresh spinach leaves is not difficult to work into at least one meal a day.

MILK

milk to heal broken bones
milk to heal broken bones

Although milk contains calcium. It is also rich in protein and vitamin D. That is two nutrients that bones need to heal. Calcium is the primary mineral in the human bone to plays a central role in the recovery of broken bones and other bone injuries. As mentioned above, foods rich in protein help to promote the amino acid in the bones to join and create a new bone mass. Milk is vitamins to helping the body to heal itself.

Like some types of amino acids, vitamin D helps the bones absorb calcium, which they urgently need. Vitamin D plays a vital role in extracting calcium from the blood into the bones. Without adequate amounts of vitamin D, calcium from the food you eat and the supplements you consume find it difficult to find their way into the bones which requires the mineral to heal. Sometimes it is referred to as the sunshine vitamin because it can be gained through exposure to unfiltered sunlight.

However, few people don’t get enough of this vitamin from the sun. So they need to eat foods rich in Vitamin D or take extra supplement doses. Food sources of vitamin D are; oily fish such as mackerel, salmon, sardines, and tuna; egg yolks, dairy products, including milk. A daily intake of about 400 to 800 international units of vitamin D per day is the recommended range for those with broken bones.

KALE

kale green vegetables
kale green vegetables

This food and other leafy vegetables rich in Calcium is a vital mineral needed to structure and build bones. Without calcium, the bones can become weak and fragile. So to improve the healing process, get a good amount of this daily. Other calcium-rich foods include salmon, sardines and sea vegetables.

GREEN LEAFY VEGETABLES AND SEEDS

green leavy vegetables for helping broken bones
green leafy vegetables for helping broken bones

Green leafy vegetables and seeds also help in the healing process. For your body to even use calcium, magnesium is needed. This is because magnesium and calcium metabolism are closely related. Go for foods rich in magnesium such as green leafy vegetables, flaxseed, Chia seeds and pumpkin seeds, grass-fed beef, almonds, avocado and black beans.

FRESH GREEN PEAS

fresh green peas vegetables
fresh green peas vegetables

Garden peas provide calcium, phosphorus, iron, sodium, potassium, vitamin A, niacin, vitamin C, and magnesium. Most importantly, fresh green garden peas are recognized as a remedy to prevent blood clots.
When instructed to stay in bed and immobile for a few weeks. It is important to avoid the formation of blood clots. So, there is a need to include fresh green peas in your daily diet. When it comes to thinning blood, green peas are preferable than the listed side effects associated with a daily dose of aspirin. Green peas can be prepared in new and innovative ways by making fresh pea juice.

FOODS THAT CAN WEAKEN BONES HYDROGENATED OILS

HYDROGENATED OILS

Hydrogenated oils are artificial fats produced by contaminating vegetable oils with hydrogen gas under high pressure. This creates artery blocking trans fats. This method destroys all natural vitamin K in vegetable oils. And since vitamin K is essential for bone healing, it is recommended to give up the foods that contain trans fats; Example fast food, frozen food, coffee creamers and pastries. To ensure food is not contaminated with harmful fats, check the list of ingredients (even if the label says it contains no trans fats) for hydrogenated oil. These terms are synonymous with trans fats and are likely to be slipped into your food.

ALCOHOL

Chronic consumption causes serious health problems such as pancreatitis, liver disease, heart disease, cancer, and osteoporosis. Alcohol interferes with the calcium balance by increasing the parathyroid hormone that lowers calcium supplies. Alcohol prevents the osteoblasts (bone growth) absorb all the minerals such as calcium, which slows down the process of healing a broken bone and a general weakening of the bones.

COFFEE

coffe can make broken bones
coffe can make broken bones

Just like soda, this caffeinated drinks may reduce the ability of the body to absorb calcium, which results in weakening of the bones. You will do yourself a lot good by reducing your intake of coffee to less than three cups a day, and you will be okay. However, if your early morning call for a few extra shots of espresso, try to reach for an apple instead which is preferable.

SODIUM RICH FOODS

Eating a diet high in sodium causes bone degeneration. While it is necessary for the proper functioning of the body, excessive intake of dietary salt can cause weakening of the bones. The best way to avoid that extra sodium from seeping into your bone is by skipping processed foods as much as possible, keep the salt shaker away from the kitchen table and turn a cold shoulder on common salt sources.

UNBALANCED PH LEVELS

Maintaining acid-base balance is essential for bone health. The decline in the extracellular pH stimulates bone resorption because bone calcium is used to mitigate the pH drop. An acid-forming diet, hence, increases urinary calcium excretion. Diet rich in fruit and vegetables is typical for a vegan diet because it has a positive effect on calcium economy and markers of bone metabolism rate in men and women.
The high content of potassium and magnesium from fruits and vegetables gives alkaline ash, which inhibits bone resorption.

THE BOTTOM LINE

There are lots of foods needed for quick healing of broken bones, but each differs in every stage of healing.

At the same time, several food restrictions are required during each healing process. Foods rich in calcium is essential for healing, but it has to be used at every stage. You need to adjust the calcium intake according to the abortion ability. Maybe you also need iron supplements to help heal broken bones.

Vitamin C is another great addition to the fast healing process that causes collagen to make the bones strong. Vitamin K or Menadione is also beneficial in the remodeling process of clotting a broken bone. However, aspirin, smoking, salt, caffeine, alcohol, and red meat are harmful to bone healing. To get faster healing, better avoid them.

By including all these foods in your diet while recovering from a broken bone, you will experience a great success and healing will be much faster than expected. You will return to your feet and be able to walk around. Finally, I hope my choice of the best foods to help heal broken bones, also helps you heal faster. Ask me by email if you have any question about foods to help heal broken bones. Good luck.

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