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 every age. While in childhood it is increased physical activity, in adulthood and older age it is often a lack of minerals and vitamins in the body or various diseases. In the case of a bone fracture or chipping, bone mass regeneration is necessary. This process can be significantly accelerated by a balanced and varied healthy diet rich in nutrients. Let’s see what is needed to regenerate quickly:
The role of protein in bone reconstruction
Proteins make up about half of your bone mass. When you break a bone, your body needs protein to build new bone mass. Proteins also help absorb and store calcium, another key nutrient for healthy bones.
Why is it important to have a diet rich in calcium?
Calcium is a mineral that also helps build Strong Bones quickly, so calcium-rich foods and drinks help heal fractures faster. For adults, a daily dose of 1,000-1,200 mg of calcium is recommended.
Vitamin D3 for strong bones
This vitamin helps speed up the healing process. It helps absorb calcium and increases the concentration of minerals in the bones. In its natural form, vitamin D is found only in a few foods, mainly egg yolks and oily fish, but manufacturers often add it to other foods, such as milk or 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 people should consume 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 create collagen, which helps heal fractures. You can get vitamin C by eating fresh fruits and vegetables, but if you want to give your body a bigger dose, you need to reach for dietary supplements.
Iron – why it is worth taking care of its proper level
In the case of 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 recovery from fractures?
Alcohol: Alcoholic beverages slow down bone healing. Not to mention that intoxicated people can easily lose their balance, and a fall can worsen a bone that has already begun to heal effectively.
Salt: Due to the consumption of excessive amounts of salt, the body excretes more calcium during urination, and the optimal level of this element in the body decreases. During the healing period of bones, the recommended daily dose of salt is 6 g.
Coffee: drinking more than four cups of coffee a day can slow down bone healing, and thanks to the diuretic effect of coffee, the body loses more calcium.
