Tuna
An excellent source of vitamin D, which is essential for fracture healing. Vitamin D helps in the absorption of calcium and plays an important role in the formation of bone structure along with monitoring bone growth.
Salmon
As a food rich in vitamin D and other omega-3 fatty acids, salmon plays a key role in collagen formation in the body.
Beef
This is a good choice for people with broken bones. The reason is that beef contains many essential nutrients that help support the bone recovery process, help reduce inflammation, strengthen the immune system to help the body fight pathogens, thereby supporting the bone healing process.
Milk
The reason why eating dairy products like milk, cheese, yogurt is the best way to boost bone recovery is because most dairy products are rich in calcium. It is one of the nutrients that is not produced by the body and must be consumed from external sources, one of which is dairy products.
Egg
Eggs are known to be a rich source of nutrients. They are packed with protein, iron, vitamin B, magnesium, calcium and vitamin D which in small amounts but are beneficial for fracture sufferers during recovery.
Pumpkin seeds
In addition to vitamin C, pumpkin seeds contain other minerals that help the body absorb vitamin D better, such as magnesium. It contributes to the overall structure and hardness of bones.
Nuts
Nuts like almonds, walnuts and cashews are a great source of healthy fats while your body is trying to recover from an injury. Nuts like almonds, walnuts and cashews are rich in vitamin E, which is beneficial for bone structure and growth.
Soy milk
If you are lactose intolerant or vegan, you can get your calcium from vegan options like soy milk. Soy milk provides one-third the calcium of dairy milk.
Broccoli
As a food rich in calcium, vitamin K, antioxidants and vitamin C, it is very good for bone health and supports the recovery process after a fracture.
Foods to avoid
Coffee: absolutely avoid because coffee contains caffeine which will reduce the ability to absorb calcium from other foods.
Salt: Too much sodium in your diet can cause you to lose a lot of calcium through your urine. Salt is even in some foods or drinks that don't taste salty, so check labels and stick to about 1 teaspoon, or no more than 6 grams, per day.
Coffee: Too much caffeine (more than 4 cups of strong coffee a day) can slow bone healing. Caffeine can cause you to urinate more, which means you lose more calcium in your urine.
Junk food: often contains a lot of sugar, unhealthy fats and is low in nutrients needed for bones. Consuming too much junk food can reduce the absorption of calcium and other minerals, affecting the bone regeneration process.
Fatty foods: Fat is difficult to digest and can cause digestive disorders, affecting the absorption of nutrients needed for bones. In addition, some studies show that consuming a lot of saturated fat increases the risk of inflammation, affecting the bone healing process.
Source: https://kinhtedothi.vn/nguoi-bi-gay-xuong-nen-an-gi-de-mau-lanh.html
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