How Fracture Prevention Is Made Possible Through Diet Enrichment

Fractures can occur in our day to day life by means of a collapse or an accident. People with weaker bones tend to get more cracking, even from a slight fall. The incident can be commonly seen among older people and those with medical conditions like arthritis or osteoporosis. A balanced diet enriched with proper nutrients can maintain your bones strong and healthy, preventing it from breaking.

What Is a Fracture?

A fracture is a condition where a partial or complete break in the bone occurs. This breakage happens as a result of high force impact, stress, or minimal trauma injury. Certain medical conditions such as osteoporosis, bone cancer can also lead to weakening bones and cracks to take place. Most fractures come to pass as a result of a bad fall or an accident.

The general symptoms of a fracture include;

  • Pain
  • Bruising
  • Swelling
  • Bleeding (in open fractures)
  • Discolored skin around the affected area
  • Grating sensation
  • Inability to move or put weight on the affected area

When you visit the medical center after an injury, your doctor will take an X-Ray, MRI, or CT scan, depending on its severity. Even though bone healing is regarded as a natural process, initial treatments need to be followed to line up the broken bone with proper adjustments. Plaster casts, metal plates, and internal metal rods are used to align cartridges and to avoid deviations during the healing process. Doctors advise not moving the injured area throughout the recovery period, which usually takes around 2-8 weeks.

Fractures And Your Diet

A short supply of nutrients to your body can make your bones weaker, and in the long-run, it can lead to fractures, even from a minor fall. Hence, it is crucial to keep your cartilages strong by maintaining a healthy diet. If you have already experienced a fracture, this food intake will help the recovery process, making it easier and quicker. Given below are some nutrients that should be included in your diet to prevent these fragments. 


Calcium is the principal component of the bone. It provides rigidity to the matrix of the bone by hardening the surface. Dairy products like milk, cheese, yogurt, soy are the food components with the most enriched calcium contents. Those who follow a restricted diet are advised to take supplements recommended by the dietician to avoid nutrient deficiency.

2. Protein

Getting enough protein is crucial as it makes half of the bone structure in our body. It also helps to absorb calcium and aids in tissue repair when damage occurs by injuries. Meat, nuts, beans, and fish are some high protein foods you can add to your daily consumption list to obtain an adequate amount of protein.

3. Vitamin D

Vitamin D is another key component that is required for healthy bones. It also helps to absorb and use calcium intake properly and efficiently.  Egg yolks, fatty fish, liver, and breakfast cereals are few foods that aid in contributing vitamin D. Exposure to sunlight in the early morning can also help absorb Vitamin D in your body.

4. Vitamin C

Vitamin C is an antioxidant that helps in bone repairing and tissue healing. The nutriment also contributes to collagen formation, a critical protein found in bones that helps in strengthening. Intake of this nutrient in higher amounts is associated with increased bone density, which is essential to sustain compactness. You can add oranges, berries, sweet potatoes, tomatoes, and peppers to your diet to fulfill this daily intake.

5. Seafood

Seafood is positively linked with bone health due to its anti-inflammatory properties.  Fish with dark flesh is a rich source of calcium, omega 3 fatty acids, and vitamin D, which can prevent fractures. It is recommended to intake a sufficient amount of seafood for stronger cartilage.

6. Fruits and Vegetables

Apart from the vitamins stated above, fruits and vegetables supply many micronutrients like iron, magnesium, potassium, phosphorus, and zinc, associated with increased bone density.  It also helps in the reduction of bone loss in older adults.

7. Starchy Foods

Breakfast cereals, bread, white, brown, and wholemeal flour are few foods enriched with calcium. Adding these to your daily meal will help to build stronger and healthy bones and avoid fractures.

Excessive alcohol consumption, caffeine, coffee(more than 3 cups each day), processed food, and soft drinks can deplete your body’s calcium level, causing bone loss. They can also interfere with calcium absorption in the body, providing nutrients in fewer amounts for body functioning than the original intake.

A healthy diet with an adequate amount of macro and micronutrients will help you decrease the risk of getting fractures, weaker bones, and support the healing process after a split. If you experience a fracture, make sure to visit the best medical center in Sharjah and get yourself treated under the doctor’s supervision and get tips and consultations related to your diet from our nutritionists for a faster healing process.


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