Nutrition

The Foods, Supplements & Oils to Increase Bone Healing

1. The Bone-Building Diet

Let’s start with diet and the key nutrients you’ve got to be getting in your diet in order to heal broken
bones. No. 1, you need a lot of minerals, especially calcium and magnesium.

Calcium is an essential structural component of the skeleton, which makes it vital for both health and
bone healing. That’s why a calcium deficiency can contribute to broken bones — and why eating more
calcium foods can aid bone healing naturally.

The best calcium-rich foods are green leafy vegetables and raw fermented dairy products. So getting a
lot of leafy greens like Swiss chard as well as broccoli. Getting those in your diet is No. 1. Foods packed
with calcium — the main mineral that helps make up strong bones — include:

 Kale
 Spinach
 Arugula
 Yogurt or kefir
 Okra
 Green leafy vegetables: Saluyot, ampalaya
 Raw milk
 Sardines
 Soybeans.
 White beans.
 Oranges

But in order for your body to even use calcium, you also have to have magnesium because research
shows magnesium and calcium metabolism are closely related. In fact, “the intestinal absorption and the
renal excretion of the two ions are interdependent.”

So in order to get the benefits of calcium-rich foods, you need to consume magnesium-rich foods as
well. Some high-calcium foods are also high in magnesium, such as green leafy vegetables and raw
fermented dairy products like goat milk kefir or raw goat cheese.

Other magnesium foods include:

 Flaxseeds, chia seeds and pumpkin seeds

 Grass-fed beef
 Almonds
 Avocados
 Banana
 Spinach
 nuts
 Black beans
Vitamin C is an antioxidant with anti-inflammatory properties to help reduce swelling around injuries. It's
also needed for proper collagen formation.

 Orange
 Lemon
 Red Pepper
 Broccoli
 Strawberry
 Guava
 Grapes
 Pineapple
 Apple

Protein is needed for the formation of collagen and elastin. These provide the base for new tissue and
ensure that it is supple.

 Pork tenderloin
 Sea foods
 Eggs
 Beans
 Milk, cheese
 Chicken Breast (Boneless And Skinless)
 Lean beef

Also, you want to get foods that are high in zinc. Research published in the Saudi Medical
Journal demonstrates that zinc supplementation caused a significant elevation of serum zinc and alkaline
phosphatase activity, and in the double-blind, placebo-controlled clinical trial, the X-rays assessed in the
30 patients administered zinc showed a significant progress in callus formation in cases compared to the
controls. Zinc foods are similar to calcium and magnesium foods, such grass-fed beef, pumpkin seeds,
chia and flaxseeds.

Next, you want get loads of vitamin C. Many studies tout the benefits of vitamin C on bone healing. In a
study published in the Journal of Bone and Joint Surgery, researchers found that vitamin C “improved the
mechanical resistance of the fracture callus in elderly rats.” They suggested that this may work as well in
healing bone fractures in elderly humans.

Another rat study in the Archives of Orthopedic and Trauma Surgery found that the “vitamin C-
supplemented group went through the stages of fracture healing faster compared with the control group.”
These findings were confirmed by another rat study published in the Journal of International Medical
Research. Vitamin C foods include vegetable juices, orange juice, true oranges, lemons, bell peppers,
kiwis, broccoli and asparagus.

So really your diet should consist of a lot of veggies, some fruit, some organic meat, and some nuts and
seeds, and that should be the bulk of your diet as you’re trying to heal and get all of those nutrients for
building strong bones.
Now the foods you want to stay away from are foods that tend to be overly acidic, conventional meat and
dairy products, and alcohol. You also want to stay away from excess sodium and excess sugar. Those will
acidify your body and actually leach those minerals out of your body and cause your bone healing and
growth to slow down.

2. Bone-Healthy Supplements

Now, the top natural supplement for the treatment of broken bones is a vitamin D supplement. While the
jury is still out on whether or not vitamin D supplementation actually leads to bone healing after a
fracture, evidence suggests that a vitamin D deficiency often plays a role in broken bones. Thus, vitamin
D does play a role in bone healing, at the very least indirectly.

So if you have a broken bone, getting out in the sun is ideal because getting vitamin D directly from
sunlight is really important for bone growth. Plus, you can detox your body with the sun at the same
time. In addition, you can take 5,000 IUs of vitamin D twice a day for three months to help heal broken
bones fast.

Other supplements that promote bone healing include calcium and magnesium supplements (ideally, a
magnesium chelate supplement). Other things that can help are a fish oil supplement and a green
superfood powder. Fish oil benefits your health and bones because the omega-3 fatty acids present can
reduce inflammation and speed the healing process. Getting a green super food that has beneficial
spirulina and chlorella — along with other alkalizing fruits and vegetables — is very beneficial at
healing broken bones as well.

3. Natural Physical Therapy

The next step in healing broken bones fast naturally is natural therapy, such as standing on a vibration
platform. Studies that show that standing on a vibration platform increases bone density. Standing on a
vibration platform for 20 minutes three times a day naturally helps increase your bone density — and it’s
doing that without major impact.