The topic of bone healing is fitting in my life right now, so I thought why not share the experience. My son fell off a swing and landed on his forearms. This resulted in breaking both bones in his left wrist. After going to the ER to have a closed reduction (putting it in better placement) and two orthopedic appointments to decide which surgery route to go, here we are!

What can I do in the meantime? I can focus on ensuring that his body is prepared with all the tools that it will need to regenerate the bone. A well-rounded diet is always paramount. In this case, there are a few items that will give him that extra boost he needs. As I explained to him, we need to focus on Vitamin D, Calcium, Phosphorus, Magnesium, Vitamin C, Zinc and Vitamin K. We also want to focus on anti-inflammatory foods. He starts asking questions like “What do I need to eat?” and “How much do I need to eat?”. So, let’s break this down and see what food groups and specific foods would fulfill these criteria. Foods that are part of the dairy group provide Vitamin D, Calcium, Phosphorus and Zinc. Citrus and acidic fruits/vegetables such as strawberries, kiwis and tomatoes are a great source of Vitamin C. All good protein sources such as meats and eggs provide Zinc, Phosphorus, and Vitamin K. Vitamin K is also abundant in dark leafy greens, cruciferous vegetables, and cereal. For anti-inflammatory foods, focus on fresh fruits, fresh vegetables and fatty fish. Keep in mind that the more color variety, the better the benefits. My son looked at me and said, “Mom that is already how we eat!”. 

His meal plan will be a version of the following:

• Breakfast:

  • Cereal: milk, thick rolled oats, whole grain cereal, fresh fruit, honey & cinnamon

  • Breakfast parfait: yogurt, thick rolled oats, fresh fruit, honey & cinnamon

  • Homemade waffles with fresh preserves (apricot, peaches, nectarine or plums)

• Lunch:

  • Deli Sandwich with turkey, swiss cheese, olive oil based mayonnaise, spicy mustard, kale or arugula, tomato, onion, banana peppers, pickles.

  • Sardines, cheese stick, sliced vegetables, nuts

• Snack: fruit, nuts

• Dinner:

  • Meat Option: turkey, chicken, salmon

  • Starch Option: potatoes (sweet potato or baked potato), rice, or 3-bean salad with added bell peppers and onion.

  • Vegetable: leafy green or colorful

  • Fruit: berries or something more acidic.

At this point you may be wondering why I want to focus on these specific vitamins/minerals in more detail. Below you can see why, along with the associated foods 😊

• Vitamin D: Helps the body absorb the key minerals for bone health (Calcium and Phosphorus).

  • Cheese

  • Fatty fish (salmon, tuna, mackerel)

  • Vitamin D fortified Cereal

  • Vitamin D fortified Milk

• Calcium: Mineral needed to build and maintain bone health.

  • Dairy

  • Cruciferous Vegetables

    • Broccoli

    • Cauliflower

    • Kale

    • Collards

    • Mustards

    • Turnips

  • Sweet Potatoes

• Phosphorus: Key mineral in bones.

  • Dairy

  • Meat

  • Sardines

  • Legumes

• Magnesium: Aids in improving bone strength.

  • Spinach

  • Nuts

  • Seeds

  • Bananas

  • Avocados

• Vitamin C: Used in collagen formation. Aids in the process of repairing bones, skin, tendons and ligaments.

  • Citrus

  • Strawberries

  • Kiwi

  • Baked potato

  • Broccoli

  • Bell peppers

  • Tomatoes

• Zinc: Promotes the regeneration of bones.

  • Meat

  • Fish

  • Poultry

  • Dairy

  • Whole Grains

  • Bread

  • Cereal

  • Legumes

  • Nuts

• Vitamin K: Aids in bone formation and mineralization. Pairing high Vitamin K foods with unsaturated fats will increase the absorption.

  • Leafy greens

  • Brussels sprouts

  • Cauliflower

  • Fish

  • Meat

  • Eggs

  • Cereal