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Foods That Are Important To Eat To Help Healing Fractures

Broken bones or fractures can be caused by various things, such as injury or a brittle bone condition. If you have a fracture, you may be asked to undergo fracture treatment procedures, such as inserting a bone pen, wearing a cast or fracture surgery. In addition, you will also need to eat certain types of food during fracture recovery.

Types of foods that can aid in fracture recovery


Basically, all foods that are healthy and nutritious can help recover from a broken bone or a disorder in the bone structure that you are experiencing. However, there are some foods with certain nutrients that are needed in excess in order for your bones to improve quickly.

Here are some foods that are good for people with broken bones to speed up healing:

1. Meat and eggs as a source of protein

Meat, such as beef, and poultry products, such as chicken and eggs, are important foods for people with fractures to eat. The reason is, the type of food that is a source of high protein, which plays an important role in bone formation.

Reporting from Orthogate, as much as 55 percent of the total volume of human bones is protein. Therefore, these nutrients are very important to build new bone tissue, which is needed by fracture sufferers during their healing period.

It was also stated that adding protein-containing foods after orthopedic surgery can reduce bone loss and the possibility of infection, as well as increase bone mass. On the other hand, a lack of protein can actually cause a decrease in bone-building hormones, which in turn slows down recovery.

To support the healing process, it is recommended that you consume 1-1.2 grams of protein per kg of body weight every day. For those of you who are vegetarian, you can meet these nutritional needs from vegetable protein sources, such as soybeans and soy products, such as tofu and tempeh.

2. Milk and dairy products that are high in calcium

Other foods for fracture sufferers that need to be consumed are milk and dairy products, such as cheese and yogurt. Milk and milk products are high in calcium, which is a substance that is needed for bone formation. Thus, consumption of milk and its derivative products can help speed up the healing process of the fracture, so that any disturbances in your movement system will heal quickly.

Milk and dairy products that are great for fracture healing are those that are low in fat or no fat. If you do not like or are allergic to cow's milk, soy milk can also be a good choice for healing fractures, because the calcium content in soybeans is quite high.

You are advised to consume milk or other calcium-containing foods as much as 600-1,000 mg per day. Not only for fracture sufferers, consuming these foods and drinks is also good for anyone to prevent osteoporosis, which is one of the causes of fractures.

3. Sea fish, such as salmon and tuna as a source of vitamin D.

Some sea fish, such as salmon and tuna, are foods for other fracture sufferers that need to be consumed to help the fracture healing process. Both types of fish are known to contain high vitamin D. As for vitamin D, it helps the body absorb and utilize calcium which plays an important role in the process of bone formation.

Not only vitamin D, marine fish such as salmon, tuna, and sardines are also known to be rich in calcium and protein, so this food is highly recommended for fracture sufferers during the healing process. However, vitamin D cannot only be obtained from food. You can also get good vitamin D nutrition from the sun.

4. Green vegetables, such as spinach and broccoli as a source of iron

Vegetables are a good food for anyone to eat, including those with fractures. Apart from being high in fiber, certain vegetables, such as spinach, broccoli, and several other green vegetables, contain the calcium and iron that fracture sufferers need.

Reporting from American Bone Health, iron is a co-factor for the enzymes involved in collagen synthesis, which is needed for bone formation. Conversely, low iron levels can actually decrease bone strength.

5. Oranges, strawberries, kiwi, and lemons are rich in vitamin C

Fruits, such as oranges, strawberries, kiwi, and lemons, contain high levels of vitamin C and are good for people with fractures. Vitamin C is known to have antioxidant properties that play a role in boosting the immune system, which fractures sufferers need during their healing period.

In addition, vitamin C also helps synthesize collagen, which is needed to heal postoperative wounds, repair tendons and ligaments, and play a role in the formation of new bone tissue for fracture sufferers.

Food abstinence that fractures sufferers need to avoid


Not only eating the recommended foods, fracture sufferers also need to avoid intake that is taboo during the healing process. Eating these foods can actually slow down the healing process for your fracture. Here are some foods for fracture sufferers that need to be avoided during the healing process:

1. Alcohol

Excessive and continuous alcohol consumption can inhibit the work of osteoblast cells in forming new bone needed by fracture sufferers. Therefore, alcohol is one of the taboos for fracture sufferers because it can slow down the healing process.

2. Coffee

Not only alcohol, drinks or foods containing caffeine, such as coffee, are taboo for people with fractures. The reason is, caffeine can reduce calcium absorption so it is not good for bone health.

However, several studies say, this generally occurs in someone who consumes more than four cups of coffee per day. However, this effect can also be overcome by adding one or two tablespoons of milk to the drink.

3. Salt

Eating foods that contain lots of salt (sodium) also needs to be avoided for sufferers of fractures during the healing period. The reason is, excessive salt or sodium can cause the body to lose calcium, which is precisely what it needs when forming new bone.

To avoid this, you should reduce the use of salt in your cooking and limit your consumption of processed and canned foods that are known to be high in sodium. Try to get no more than 2,300 mg of sodium per day.

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