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
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
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
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
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.
Bell peppers
Sweet bell peppers—especially the red ones—are brimming with vitamin C, a nutrient that’s critical for forming collagen, and that’s important when rebuilding bone, says Moore. Believe it or not, ½ cup of bell peppers actually has more vitamin C than an orange. Cut the peppers into strips and dip them in hummus, or try adding them to a stir-fry or omelet. Try these other collagen-boosting foods.
Kale
It’s fitting that kale is loaded with vitamin K. “This vitamin is required for calcium-binding activity in bone formation,” says Moore. Translation: it helps your body use calcium in a way that helps it reknit bone. Chow down on a kale salad, sauté the leaves as a hearty side dish, or crisp them in the oven for a bone-friendly snack. Read more