What is so important about bone health? Last week, my daughter was playing flag
football just for fun. Then she turned
her ankle and heard a snap. Her teammates
helped her off the field but she knew something was seriously wrong with her
ankle. At the Emergency Room an X-Ray
revealed her bones were broken on each side of her ankle. Later in the week she had surgery by a very
well-known and respected surgeon. The
doctors and nurses were polite and provided excellent guidance on pain
management and recovery. But not one
word was spoken about diet and what foods to eat to aide the healing
process. As a result, I decided to come
up with the KTK Bone Health Diet based on my knowledge as a
nutritionist, some web research and knowing what my daughter liked to eat.
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| Eat right to aid bone healing. |
What nutrients are needed for strong bones?
our bones. About 99%
of all the body’s calcium is in our bones and teeth. Most people don’t realize that our bones aren’t
static. Every day your body is breaking
down some old bone
and building new bone. Your body can’t make
calcium, you need to get it in your diet.
If you aren’t taking in enough calcium, your body removes from some your
bones, which over time weakens them. The
last thing a person with broken bones wants is calcium being removed from their
bones. So adequate calcium intake will
not only prevent calcium being taken from one’s bones but will help in the bone
remodeling or bone building process.
low in vitamin D as many people don’t drink cow’s milk at every meal and many
people stay indoors. One major role of vitamin
D is to help calcium be absorbed. You may
be getting enough calcium in your diet, but without vitamin D, the calcium
passes through your intestine and may not be absorbed. So, without adequate vitamin D in one’s diet,
the bones may not get the calcium needed to rebuild.
build a strong immune system but may not know we need vitamin C for collagen production. We need vitamin C for healthy skin
but also for healthy bones. NIH reports
that some studies have “demonstrated that vitamin C has the potential to
accelerate bone healing after a fracture..”
The KTK Bone Health Diet
Calcium – Adult males 19-70 need 1000 mg of calcium a
day. Adult females 19-50 need 1,000 mg a
day and over 50, women need 1200 mg a day.
- Real cow’s milk – every morning for breakfast. My daughter was drinking Almond Milk but this
fake milk is low in protein and does not have the natural calcium present in
cow’s milk. - Yogurt – real, cow’s milk yogurt at lunch. My daughter
prefers Greek yogurt and this is OK. A
better choice is non-Greek yogurt as it provides more calcium. - Cheese – at dinner and snacks. Most cheese is real cheese – made from cow’s
milk. Cheese is a good source of
calcium.
Vitamin D – at least 1,000 IU a day. The RDA for vitamin D is 600 IU for adults
but with her bone healing, increasing it to a 1,000 IU would promote absorption
of calcium. One A Day actually has a vitamin
that is labelled for bone healing and it provides 1,000 IU of vitamin D. And SUN, SUN – going outside was another part
of the KTK Bone Health Diet as our bodies produce vitamin D when we go outside
in the sun.
C rich foods – I recommended citrus fruits – real orange juice, not
fake juice like Sunny D. Besides citrus,
watermelon, strawberries and kiwi are good fruit sources of vitamin C. As for vegetables – kale, broccoli, green and
red peppers, sweet potatoes, tomatoes and cauliflower pack a vitamin C punch. I recommended my daughter drink some real
Orange Juice at breakfast and have some vitamin C rich food at dinner such as a
salad with kale, spinach, green or red peppers.
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| Add some vitamin C rich foods to accelerate bone healing. |
bones, one can help the healing process along.
One doesn’t have to break a bone to want stronger bones. Anyone playing sports, anyone who is over 50
may want to be sure they are doing what they can to strengthen their
bones. Easy to do on the KTK Bone Health Diet.
source https://betterweightloss.info/the-ktk-bone-health-diet/
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