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What You Should Feed Your Bones After Injuries

After your bones experience an injury or a fracture it will need time to recuperate. This is to be able to rebuild its structure and its normal functions, especially if it was your back area that was injured. During the process, you will be experiencing a series of pain. Your spine and back doctors will be restricting you to do a lot of things while you are recovering. The healing process will depend on your age, condition, and the level of your back injury or fracture. Also, you will be needing a lot of rest and eat the right meals in order for your bones to absorb the right nutrition for its speedy recovery.

What Bones Need To Speed Up Recovery

In order for the bones to recover faster, you should load your body with around 15 to 20 calories and that is per pound of your normal body weight. Since the human bone structure is mostly composed of protein, minerals, and phosphorus it is best to have a protein-mineral-high-calorie diet to be able to obtain a full bone recovery. You shouldn’t be depended on oral medications or supplements because they do not work all the time. Not unless your doctor requires you to. The best speedup is still what’s on your plate and what should be on your plate.

So what do the bones need in order to reach its full recovery and get back into shape?

  • Protein

Found in fish, meat, milk, cheese, yogurt, cottage cheese, nuts, seeds, beans, soy products and cereals.

  • Calcium

Can found in milk, cottage cheese, cheese, yogurt, broccoli, green veggies, kale, soy, beans, salmon and canned tuna, almond milk and cereals

  • Vitamin D

It is naturally available when the sun hits your skin in the morning. But you can get them too from salmon, cod liver oil, sardines, liver, fortified milk, yogurt, egg yolks, and orange juice that is fortified.

  • Vitamin C

Found in citrus fruits like kiwi, oranges, berries, and also from tomatoes, pepper, potatoes, and green leafy veggies.

  • Iron

Good sources are red meat, chicken or turkey, fish oil, eggs, organic dried fruits, leafy greens, whole-grain products, and cereals.

  • Potassium

Commonly found in bananas, potatoes, orange juice, nuts, seeds, fish, meat, and milk.

  • Zinc

Found in crabs, oysters, lobsters, chicken, and yogurt

Of course, if there is food that your bones need during its recovery stage, you should back off from the following:

  • Salt
  • Coffee
  • Alcohol
  • Smoking
  • Strenuous physical activities

Must-Try Recipes For Your Bones

Just because you are healing from your backbone injury or fractures, it doesn’t mean that your meals are super limited from the usual food that you eat daily. You can still have a gourmet-style dishes every day that will also support your bones’ immediate rehabilitation.

Here are some of the recipes that you should try.

Baked Eggs With  Sardines

  • Prepped in 20 minutes and contains enough energy, protein, calcium, and Vitamin D that you need.


  • 1 can of sardines
  • Eggs (4 pcs)
  • Parsley (finely chopped)
  • Shallot (diced)
  • Garlic (2 cloves, chopped)
  • Pepper and salt

Orange Flan With Almonds

  • Prepped in 15 minutes and contains the right energy, protein, calcium, and Vitamin D good enough for your bones.


  • Sugar (1 ½ cups)
  • Whole milk (4 cups)
  • Vanilla extract (1 tsp)
  • Almond extract (1/2 tsp)
  • Nutmeg (1/4 tsp)
  • 8 eggs (4 egg yolks separated)
  • Whole almonds (2/3 cup blanched, toasted)
  • Orange (finely grated)

Baked Chicken Breasts With Cheese

  • Preparation time will take about 25 minutes and it has protein, calcium, Vitamin D, and the needed energy that your bones need.


  • Onion (1 small pc)
  • Tomatoes (500 grams)
  • Mushrooms (400 grams, fresh)
  • Skinless chicken breasts (4 pcs)
  • Pepper
  • Olive oil
  • Salt (3 tbsp)
  • Paprika
  • Chicken broth (150 ml)
  • Skimmed powder milk (2 tbsp)
  • Mozzarella cheese (250 g)
  • Basil leaves

Potato and Salmon Salad

  • 15 minutes preparation time and it has Vitamin D, protein, calcium, and the energy supply for your bones.


  • Asparagus (400 grams, cooked)
  • Roccula (600 grams, washed)
  • Tomatoes (3 pcs, sliced)
  • Capers (2 tbsp, drained)
  • Parmesan cheese (3 tbsp, grated)
  • Smoked salmon (200 grams, hot)
  • New potatoes (600 grams, sliced)
  • Low-fat French dressing (3 tbsp)

Mouth watering? Indeed! There are more recipes that you can find on the Internet or you can even do your own experiment if you are a certified foodie. Your orthopedic doctors Woodbridge can also advise you with the right and proper food that you should include in your everyday diet in order to get your bones back to its normal functioning state. Love your bones and not just your back, because every single bone in your body plays a vital role in your everyday activities. Do this for yourself and for your loved ones as well.

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