What should I eat after a fracture to help me recover?

Mondo Health Updated on 2024-03-06

The recovery period after fracture surgery is a crucial period, and proper nutrition can not only accelerate fracture healing, but also effectively reduce the risk and improve quality of life. At this stage, the body needs additional nutrients to support bone rebuilding, reduce inflammation, and promote overall recovery. Therefore, it becomes even more important to adopt a balanced diet plan that is rich in key nutrients. This includes enough protein to repair damaged tissues, calcium and vitamin D to strengthen bones, and other important nutrients such as vitamins C, K2, A, and E to support the body's natural healing process and boost immunity. The right eating habits will not only help you get back into your daily routine faster, but it will also build a strong foundation for your health. Below, we'll dive in** into specific recommendations for what to eat after a fracture to help you on your recovery journey.

1.Proteins

Protein is the building block of the body's repair and rebuilding of tissues, especially during fracture recovery.

Recommended food: Lean meats (chicken, turkey, lean beef), fish, legumes (e.g. black beans, lentils), tofu, low-fat dairy products (cheese, milk, yogurt) and eggs.

Intake recommendations: Total daily protein intake should be adjusted based on body weight and recovery needs, and it is generally recommended to consume at least 12 to 20 g protein kg body weight.

2.Calcium and vitamin D

Calcium and vitamin D are key to maintaining bone health and promoting recovery.

Calcium**: Dairy products (milk, yogurt, cheese), green vegetables (e.g. kale, kale and spinach), nuts and seeds, legumes and their products (e.g. tofu).

Vitamin D**: Foods rich in vitamin D include fatty fish (such as salmon, mackerel, and cod liver oil), fortified foods, mushrooms, and moderate sun exposure.

Additional Recommendations:: Considering that food may not provide all the vitamin D needed, it may be necessary to consult your doctor for advice on supplementation.

3.Vitamin K2

role: The role of vitamin K2 in bone health is mainly related to promoting the binding of osteoccalcin, which helps to improve bone density and prevent osteoporosis. It also helps to ensure that calcium is sent to the right place and does not deposit in the blood vessels.

: Vitamin K2 is mainly found in fermented foods such as natto, hard cheese, yogurt, and also in small amounts in some meats and egg yolks.

Additional Recommendations:: There is currently relatively limited direct evidence for vitamin K2 supplementation during fracture recovery, but given its potential role in maintaining bone health, supplementation may be beneficial. Consult a doctor or dietitian for specific supplementation.

4.Vitamin A

role: Vitamin A is essential for cell ** and growth, aids in wound healing and bone regeneration.

: Foods of animal origin (such as liver, fish oil and dairy products) as well as foods of plant origin rich in -carotene (such as carrots, sweet potatoes and leafy greens), which can be converted into vitamin A in the body.

Additional Recommendations:: Excessive intake of vitamin A can lead to toxicity, so caution should be exercised when considering supplementation and follow your doctor's advice.

5.Vitamin C

Vitamin C is essential for collagen synthesis and is indispensable for wound healing.

Food**: Citrus fruits (oranges, lemons), strawberries, kiwis, tomatoes, peppers and various leafy greens.

Intake recommendations: The recommended daily intake varies by age, sex, and other health conditions, but is about 90 mg for men and 75 mg for women.

6.Vitamin E

role: Vitamin E is a powerful antioxidant that helps protect cells from free radical damage and promotes wound healing.

: Foods rich in vitamin E include nuts (such as almonds and hazelnuts), seeds (such as sunflower seeds), vegetable oils (such as wheat germ oil, sunflower oil, and olive oil), and green leafy vegetables.

Additional Recommendations:Although vitamin E has health benefits, there is not enough evidence to show a direct aid in fracture recovery. Vitamin E supplementation should take into account the individual's overall health and doctor's recommendations.

7.Trace elements (zinc, magnesium, silicon).

These elements play an important role in the growth and repair of bones.

Zinc: Helps in wound healing and cells**. Foods** include beef, pork, lamb, whole grains, nuts (such as almonds and cashews), and legumes.

Magnesium: Essential for bone mineralization and normal bone development. Foods** include leafy greens, nuts, seeds, whole grains, and dark chocolate.

Silicon: Although there are fewer studies, it is thought to be beneficial for bone health. Foods** include whole grains, vegetables, fruits, and nuts.

8.Plenty of hydration

Importance: Keeping the body hydrated helps maintain blood circulation and the transport of nutrients, which is essential to promote recovery.

Recommendations: At least 8 glasses of water (about 2 liters) daily, adjusted according to activity level and ambient temperature.

9.Avoid substances that are not conducive to bone healing

Limit or avoid: High-sugar foods, processed foods, high-salt foods, caffeine and alcohol.

Tips

When considering supplementing with any vitamins or minerals, the most important thing is to get these nutrients through a balanced diet first. If the diet does not meet the needs, or if additional supplementation is required for specific medical reasons, it should be done under the guidance of a doctor or registered dietitian. Supplementing with certain nutrients in excess can have adverse health effects, so professional guidance is essential.

Everyone's recovery needs and nutritional needs are unique, so it's best to work with a doctor or registered dietitian when developing a specific diet plan to ensure that the diet plan is both appropriate for the individual's health and effectively supports the recovery process.

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