Diet Chart For bone fracture

The storage area for calcium, structure of skeleton framework and the very element that helps us stand up against gravity, our bones, are sometimes vulnerable to fracture. The reasons are many that includes sudden shock or stress and sometimes even medical ailments. The recovery from bone fracture is very painful and with the help of an appropriate diet, one can speed up the recovery and get rid of all the restrictions on movement.

The key to diet for bone fracture is intake of nutrients. Calcium being the main component of bone, can be consumed in the form of yoghurt, green leafy vegetable, sea vegetables, milk, etc. Protein is essential to rebuild muscles. Therefore, intake of clean lean protein such as wild caught fish and grass fed beef will help the body to recover at a faster pace. Zinc contains the necessary chemicals which help to rebuild the bones. Spinach, pumpkin seeds, beef, etc are zinc rich food.

A holistic diet for brain fracture comprises of not just food to include but also food to stay away from. Salt must be reduced to the maximum extent possible from our diet because it reduces the calcium content in bones and weakens them further. Caffeine, alcohol, sugar and processed food must also be kept away from the diet.

The food stuffs that limit calcium absorption should be limited.

1. Phytates: Found in nuts, seeds and grains. They easily bind to calcium therefore limiting its availability for absorption. Try not to eat phytate-containing foods and dairy foods together. Oxalates: Found in sweet potatoes, rhubarb, spinach and beetroot. Very reactive molecules. Bind to calcium therefore reducing its absorption. Interfere with calcium storage in cells. Don’t eliminate these food just be aware that they are not the best providers of calcium.
2. Alcohol: Interferes with vitamin D activation by the liver and kidneys. Inhibits vitamin D activating enzymes in the liver. It is a diuretic therefore it increases calcium excretion through urine. Increases Parathyroid hormone (PTH) levels and therefore decreases calcium reserves in the body. Try to limit your alcohol intake.
3. Caffeine: Mostly present in tea and coffee. Drinking more than 3 cups of tea or coffee per day seems to decrease calcium absorption. It is believed that caffeine decreases calcium absorption by interfering with vitamin D absoprtion. This area is still being researched. Caffeine is also a diuretic therefore it increases calcium excretion in the urine.

Do's:

1. Include high calcium rich foods (beans, milk, cheese, tofu, fish, dry fruits)

Don'ts:

1. Avoid consumption of caffeinated products.
2. Limit the intake of phosphorus containing foods- meat, soft drinks.
3. Never consume Iron rich foods along with calcium rich foods as that might lead to malabsorption.
4. Foods with high levels of oxalic acid such as spinach, collard greens, sweet potatoes, rhubarb and beans prevent calcium absorption. So don't consume calcium rich foods along with these foods.

1. Cereals & cereal products: Ragi, bajra, whole wheat flour. Pulses & Legumes: Lentils, peas, kidney beans, chickpeas, toor daal, soy beans.
2. Fruits & Vegetables: Custard apples, chikus, apple, white jamun, grapes, lemons, oranges, raw mangoes, carrots, beetroots, bottle gourd, bitter gourds, spinach, Indian spinach, colocasia, drumsticks, yam, taro, tapioca, coriander leaves, celery, spring onions, garlic, ginger.
3. Milk & milk products: Milk liquid, curd, cottage cheese, ghee, lassi, custard.
4. Meat, Fish & Poultry: Sweet and salt water fishes (especially beneficial if taken with bones), eggs, Chicken (lean and/or fowl).
5. Nuts & Oils: Almonds, raisins, pista, walnuts, vegetable oil, mustard oil.