Diet for bone fractures

A very important component of such a diet is a large amount of calcium. The sources of calcium are: milk and its products (kefir, buttermilk, yoghurt, cheese), from where calcium is easily absorbed. It can also be found in vegetables (cabbage, broccoli), legume seeds (soybeans, lentils, beans), as well as sardines and sprats. You should also remember about an adequate supply of protein, it is needed for calcium absorption. It takes part in the synthesis of collagen and other proteins that make up the connective tissue of bones.

It is important to provide the body with an adequate amount of vitamin D, because its deficiency affects, among others to reduce calcium absorption. The main source of this vitamin in the diet is oily fish such as salmon, mackerel, herring, as well as butter and eggs. It is worth knowing that the human body has the ability to produce vitamin D under the influence of solar radiation.

Another essential component of bone tissue is phosphorus, which is involved in the mineralization of the bone matrix. In order for the calcium metabolism to be correct, an appropriate ratio of calcium to phosphorus in the diet is needed. Phosphorus can be found in meat, fish, eggs and nuts, as well as in dairy and grain products.

Potassium is also needed for the proper development of bone tissue. It limits the excretion of calcium in the urine. The sources of potassium are: legume seeds, vegetables, fruits and nuts.

Magnesium is also necessary in the process of building bone tissue. Its deficiency negatively affects bone mineralization. Products containing magnesium are: cocoa, coarse-grained groats, wholemeal bread, walnuts, and beans.

Vitamin K plays an important role in bone mineralization. It can be found in green vegetables such as broccoli, lettuce and cabbage.

The diet after fractures should be low in sodium, because its excess adversely affects the calcium metabolism. It must be remembered that the source of sodium in the diet is not only salt from a salt shaker, but also salty snacks, concentrates of soups and sauces, as well as cold meats, canned goods, ripened cheese or bread.

You should know that the excess of caffeine contained in coffee or other beverages contributes to the loss of calcium along with urine excretion. This should be given particular attention during the recovery from a fracture.

Alcohol can also increase the excretion of calcium in the urine. It also negatively affects the production of bone tissue and the mineralization process.