Healthy diet
To strengthen bones/joints or to repair them, calcium-rich food intake is required. Our body doesn’t absorb calcium without other vitamins such as Vitamins C, and D, and some minerals.
It is better to consume food than medicines as our body absorbs the necessary vitamins and minerals easily from food than from medicines. Medicines are necessary for severe conditions. Natural supplements can be consumed to supply the necessary contents to the body in adulthood.
I am sharing some essential food items which I have heard, and read, and some of them are tried and tasted.
Some important vitamins required for bones are as follows:
| Vitamins | Food |
| Calcium | Yogurt, sardines, tuna, spinach, cheddar cheese, ragi/ finger millet |
| D | Early morning/evening sunlight, yogurt, cheese, sardines, tuna, egg yolk, salmon, walnut |
| C | Orange, lemon, papaya, guava, blackcurrant, mango, kiwi, strawberry, red/green pepper |
| K2 | Green vegetables, spring onions, cabbage, cucumbers |
| Magnesium | Spinach, yogurt, pumpkin seeds, almonds, black beans, figs, banana, salmon, cashews |
| Phosphorus | Pumpkin seeds, chia seeds, sesame seeds, shrimp, tuna, mackerel, crab, soybeans, white beans, kidney beans, chickpeas |
| Boron | Almonds, bananas, walnuts, avocado, broccoli, oranges, red grapes, apples, raisins, pears, chickpeas, beans, prunes |
| Silicon | Raisins, brown rice, green beans, barley, oats, whole wheat, bananas, spinach |
| Zinc | Spinach, pumpkin seeds, nuts, chicken, beans, oysters |
| Copper | Oysters, sunflower seeds, pumpkin seeds, lentils, almonds, dried apricots, sesame seeds, cashews, chickpeas, walnuts, hazelnuts, pistachio, avocado |
These food items in your diet will definitely help to recover from any injuries to bones but the most important after healing is exercising. The diet can help to some extent but the more you use your body, more fit you will stay in the long run.
Please don’t jump into rigorous exercise immediately after healing. Do consult your doctor/physiotherapist and they will advise you properly. My doctor suggested I wear shoes and go for a walk after my recovery from the fracture.
Hope we include these important foods in our diet.