Food & Nutrition

12 Foods That Heal Broken Bones

Get back in action sooner after a fracture: Eat a diet rich in these foods to make sure your bones knit strong, fast, and firm.

Dairy

French Cheese Platter with Spanish Dulce de Membrillo as top view on a wooden board hlphoto/Shutterstock

Foods like fortified milk, cheese, or yogurt are some of the best sources of calcium and vitamin D, two critical nutrients for bone strength and growth. If you have a fracture, loading up on the dairy high in these nutrients will help support the healing process, says Marisa Moore, RDN, a nutritionist in Atlanta, GA.

Soy milk

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Dairy milk gets all the love when it comes to calcium, a critical nutrient for repairing fractures and maintaining strong bones, but if you’re lactose intolerant or just need a change, fortified soy milk is an equally good calcium-rich option. “It delivers a third of the recommended allowance for healthy adult women,” says Moore. Make a healthy dessert by mixing soy milk with chia seeds, a bit of honey, and fresh fruit (or jam, chocolate, or peanut butter). Or, pour it over your morning cereal or oatmeal. Check out these scientist-approved ways to slash your osteoporosis risk.

Tuna

Tuna steak on rustic wooden background with fresh herbs, top view, close up. Seafood conceptVICUSCHKA/Shutterstock

Calcium only works if you’re getting it with vitamin D, and fatty fish like tuna happens to be a good source. “Calcium is the obvious nutrient here, but without vitamin D, achieving good bone health will be a challenge,” says Moore. D helps control calcium levels in the blood and plays a key role in bone growth and structure, she explains.

Pumpkin seeds

Toasted Pumpkin Seed on black backgroundKucher Serhii/Shutterstock

This Halloween, clean, dry, and roast the pumpkin seeds from your jack-o’-lantern: They’re a good source of magnesium, a mineral that helps the body absorb calcium; it contributes to the strength and firmness of bones, two important factors when you’re trying to heal a fracture, says Kristi Veltkamp, a dietician with Spectrum Health’s STR!VE. You can toss roasted pumpkin seeds on a salad or munch them alone as a crunchy snack. Watch out for these secret signs your bones could be in trouble.

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Healthy Eating – Reader's Digest

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