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What is a Good Diet for Healing Fractures?

Updated July 20, 2017

Many cases of bone fractures or breaks come from a person's diet. A person with a calcium-rich diet is less likely to have bone problems than a person whose diet lacks calcium-rich foods. The old saying "Milk does a body good" was not just a witty phrase put out by the milk companies--it is the real deal. At the same time, if you have a fracture or a break, the best diet to have is one that is rich in calcium to help mend the bones faster and get you back to peak physical health.

Calcium

Calcium is what makes up much of the bones' structure. While the bones themselves don't directly benefit from the adding of calcium when you are an adult, if you do not have enough calcium in your diet, then your body, which needs calcium for the heart, blood, muscles and nerves to work, will steal the calcium from your bones and cause them to weaken.

For children, calcium is a direct benefit from calcium in the diet as these are the core years when the bones grow. A calcium-rich diet will help tremendously in keeping them from fracturing or breaking bones. If a fracture does occur, adding more calcium will mend the bones even quicker, although children tend to heal faster than adults because their bodies are growing and healing at a faster pace.

So, needless to say, if you have a fracture then you should be taking in a good amount of dairy and calcium fortified foods. If those don't appeal to you, then you should also look into calcium supplements at your local health stores.

Foods Rich in Calcium

If you are not having luck with those pesky nutrition labels, here are a few sources where you can find the most calcium without having to eat a lot of different foods to get your recommended daily allowance (RDA). A cup of milk packs a whopping 300 mg per serving and one slice of Swiss cheese will give you 270 mg per serving. The RDA for women and men 19- to 50-years-old is 1000 mg a day, so eating a turkey and cheese sandwich with a glass of milk and a cup of broccoli will put you at around 700 mg for the day, nearly 900 if you use an extra slice of cheese.

It would be a good recommendation to almost double your RDA in calcium as your bones, in the mending process, will be stealing extra calcium from your body which, in turn, will steal calcium from other bones to compensate. Doubling the intake will allow your body to continue to properly function while the extra can go to help the mending of the bones.

Sample Recipe

This is a sample recipe from "Good Housekeeping" that will give you a good start to your morning along with packing in a lot of calcium to help with the fracture. It is called a Fig and Granola bowl and takes about 10 minutes to make. Start off with 2 tbsp of slivered almonds, 227gr. of low-fat yoghurt, 1/4 cup low-fat granola without raisins and two dried figs, chopped. Set your oven to 121 degrees C and spread your almonds on a baking tray. Bake them for five to six minutes and make sure that the nuts do not burn. Mix the rest of your ingredients in a bowl and add the nuts in when they have become slightly cooled. This recipe alone will give you over 400 mg of calcium and is a great way to start the day.

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About the Author

Ben LeDoux is a student at Front Range Community College in Westminster, Colo., where he writes for the "Front Page Newspaper." A Denver native, LeDoux has written for over 10 years for various blogs, creative writing sites and school newspapers. For more of his work, please visit http://adistortedperception.blogspot.com