Being a mom can be pretty scary. My children get scratched, bruised, and hurt in many different ways. But one of the scariest injuries is definitely broken bones. If your child participates in sports then you probably worry about this more than other parents. However, this contributed post about four foods that strengthen bones may actually help put your mind at ease.  

When you fracture or break a bone your doctor may splint it or put on a cast to help with the healing process but you can help this process by eating a diet rich in these foods. Trust me, you want to keep reading!

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Food is magic. There are no two ways about it. Eat the right foods and you can cure just about anything – sleep issues, migraines, stress, back pains, tiredness, drops in energy, Crohn’s disease, anything. That’s the magic of a good diet and the perfect nutrition.


But did you know food can also mend broken bones?


Yup. From a fractured phalange to a broken hip, cracked rib to a snapped ulna, enjoying a high-calorie diet that’s rich in both calcium and protein – such as milk and meat – will provide your body with the building blocks for bone recovery. How cool is that?!


For those that have ever broken anything, you’ll know the misery that is a deep throb, myriad restrictions and that irrepressible itch that always starts beneath the plaster. That’s why this foodie good news will be so welcomed.


So, without further ado, here are the foods you need to indulge on in the aftermath of a bone break. Trust us: they’ll make your recovery period a lot shorter.


  1. Milk And Yogurt

When a bone heals, you really need a bunch of calcium and phosphorus so your bone can grow from each end of the fracture. That’s why you need to focus on upping your calcium indulgence as much as you can, as soon as you can. Milk, yogurt, cheeses, green veggies (especially spinach and kale), and anything soy-based really. Oh, and if you’re getting your calcium intake from a bottle (we’re talking about milk and smoothies), make sure you shake well. Calcium has this way of sinking to the bottom.


  1. Citrus Fruits

When it comes to speeding up bone healing, nothing is going to give you the boost you need more than vitamin C. But that’s not the only reason you need to snack on vitamin C. It’s also to do with the inflammation you’ll go through, in which vitamin C is known to drastically aid you and free any radicals. We’re talking about having a bowl of oranges, kiwis, and berries for breakfast, and eating lots of green vegetables. If you were feeling really up for it, you could even chew on a lemon, but we wouldn’t recommend that.


  1. Fish

To make the calcium you ingest stick and get absorbed as much as possible, you’ll want to increase your intake of vitamin D. Of course, this means getting outside when the sun is shining, but it also means tweaking your diet to include foods like salmon, tuna, and mackerel. If, however, you’re not a big fish eater, try getting into the habit of eating eggs. Plenty of eggs.


  1. Red Meat

Iron is another absolute essential, which is because it helps improve the hemoglobin content of your blood (that’s a scientific way of saying: your fractured bones need oxygen to heal and that’s what iron offers). Red meat is good for this, as are poultry and spinach. Popeye was onto something with the spinach. What’s more, by pairing this with your vitamin C increase, your body will absorb the iron more efficiently.


Taking care of our bones is essential to our overall health. Did you know that your spine and your knees are two of the most important parts of your body and keeping them healthy means a longer healthier life? 

Most of us take our bones for granted and we do not eat a diet full of nutrients that can keep our bones nice and strong and then when we get older our bones are fragile. Meaning more fractures when we bump our toes. However, this doesn’t have to be the case. 

The healing process after fracturing your pinky toe, for instance, can take between 4 to 8 week, depending on you! Wouldn’t you rather help your bones by eating a bone-strengthening diet? Most of these foods you may eat anyways so why not eat more of them?

A healthy body enables a long healthy life so be sure to get enough of the following foods in your diet before you fracture your bones to keep them strong and help prevent fractures as well. 

Have you ever fractured a bone or had a child who did? I would love to talk with you about it below!


8 thoughts on “4 Foods That Strengthen Bones – Help Mend Fractured Bone”

    1. Hi Keziah,
      Wow sorry to hear about that. Even though you didn’t have the info back then you can still benefit from these foods. As we age our bones lose density but eating a diet rich in calcium can help keep them strong. Thanks for the comment!

  1. Hi, Melissa thanks for a really enjoyable article!
    I didn’t know all of this helped strengthen bones so I will make sure I have them regularly now.


    1. Hi Andy,
      It is amazing how so many different foods help with so many different things. I was born with a birth defect in my spine so I too have been making sure I take extra care to eat foods that can help strengthen my bones. Thanks for the comment!

  2. The power of food always amazes me. It’s true there is a food for every illness or ailment we have. We’re so used to pharmaceutical medicine that we don’t give natural methods a try. My kids play sports, so yes, injuries come up. I guess one key to help would be to make sure they are getting the foods and minerals BEFORE they get hurt. Thanks

    1. Hi Dexter,
      Food is amazing! I agree the key would be to make sure we are eating everything we need before we get sick or injured. Thanks for the comment!

  3. Great post Melissa and very much needed if you are doing any kind of activity outside like sports. I know far too well that you need to eat good foods to help heal quicker. I had to wear a cast 6 months when I was in high school over a motorcycle accident. It was a pain.

    1. Hi Fred,
      Six months in a cast, I can only imagine how much of a pain that was. It is amazing though how powerful and beneficial foods can be to our body. If only we would be more consistent and eat everything we need.

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