- Food that helps strengthen the bones of children
- Stages of fracture and healing
- How do I know if the bone has recovered from the fracture
- Calcium and its importance for bones
- Calcium content in different foods.
- Vitamin D content in different foods.
- Micronutrients and their effect on bone health.
The child’s fracture is considered a very bad thing, besides the severe pain, this keeps him away from his normal activity for a not short time,
Which may negatively affect his psyche, and parents must focus on supporting the child psychologically and physically,
This is to help him recover faster by supplying and nourishing him with good foods to promote bone health,
In this article, we will talk about the best food options for orthopedics for children.
We will also learn about the stages of reparation of a fractured bone.
First: Food that helps strengthen the bones of children
After a bone is broken, the child needs a lot of: protein, which is the building block of all tissues,
And calcium, which is the most important mineral in the bones, and he also needs enough vitamin D and K, so that his body can properly use calcium to repair the bones.
Getting enough potassium will also help him retain more of the calcium that he got from the food.
Finally, vitamin C and iron help build more collagen, which is the main type of protein needed to repair bones.
Now, let’s look at the types of foods that provide all that nutrition:
Foods such as fortified milk, cheese, or yogurt are among the best sources of calcium and vitamin D.
So eating dairy products rich in these nutrients helps support the healing process.
If your child has lactose intolerance or just needs a change, fortified soy milk is a good option that is rich in calcium.
You can prepare a healthy dessert by mixing soy milk, a little honey, fresh fruits, jam, chocolate or peanut butter.
Or use it with breakfast cereal or oatmeal in the morning.
Fatty fish like tuna is a good source of Vitamin D, which helps the body use calcium in foods.
A good source of magnesium, which helps the body absorb calcium.
Sweet peppers, especially red, are full of vitamin C, which is essential for collagen formation, and half a cup of paprika contains more vitamin C than oranges.
A rich source of bone-strengthening calcium, if your child doesn’t like it in sandwiches, try frying it or cooking it in tomato sauce.
Unless your child drinks milk or fortified dairy products, getting vitamin D from his diet is difficult. However, whole eggs contain small amounts of vitamin D and contain calcium and magnesium, as well as lots of protein and iron. And vitamin B.
It is another good source of magnesium, a mineral that is essential to speed up skeletal healing.
This sweet, juicy fruit is packed with vitamin “K”, and half a cup of it provides 25% of your daily need.
Fatty fish such as salmon are rich in vitamin D and omega-3 fatty acids, which also play a role in collagen formation.
Dark leafy greens, broccoli, and cauliflower. Parsley is an excellent source of vitamin K.
Like almonds and walnuts.
Second: Stages of fracture and healing
When a bone is fractured, it usually goes through three stages until complete healing:
- Inflammatory stage,
Which is also called fracture hematoma formation, is the first stage that occurs immediately after injury, after about 48 hours after the injury the blood vessels that were torn apart by the fracture release blood,
This blood begins to clot and forms a hematoma, and due to the disruption of blood flow to the fractured bone, some bone cells die around the fracture.
This inflammatory phase usually ends about a week after the fracture.
- The bone repair stage
It begins within the first few days after a bone is broken and lasts 2 – 3 weeks, during this time the body restores the tissues in and around the fracture site, and the body forms tissue that connects the broken bones, and then this tissue turns into a spongy bone in the following weeks.
- Bone rebuilding stage,
It is the last stage in fracture healing, and at this stage the hard bones replace the spongy bone that is formed, to complete the healing process, sometimes the outer surface of the bone remains slightly swollen for some time and then disappears on its own with time.
Signs of orthopedic reparation are the return to the normal shape of the affected bone, the cessation of pain with the possibility of reusing the injured part easily, and the fracture is confirmed through x-rays.
Calcium is the main component of bones, so an adequate calcium intake can greatly contribute to fracture recovery.
Milk and other dairy products are the best sources of calcium, and good amounts of calcium are found in other foods such as green leafy vegetables (such as spinach), broccoli, almonds, legumes, and seafood.
In the following table, we explain the quantities of calcium present in the types of foods:
Calcium content in different foods.
|Food||Calcium concentration (mg)|
|Milk 3.5% or 1.5% in fat (1 cup)||290|
|Canned milk (1/2 cup)||329|
|Yoghurt (1 cup)||320|
|Feta cheese (30 g)||160|
|Gruyere (30 g)||300|
|Parmesan (30 g)||414|
|Gouda (30 g)||198|
|Mozzarella (30 g)||207|
|Cottage cheese (30 g)||135|
|Cheddar (30 g)||200|
|Edam (30 g)||207|
Vitamin D content in different foods.
|Food||Vitamin D concentration (IUs)|
|Cod liver oil (1 tsp)||400|
|Salmon, cooked (100 g)||360|
|Herring, cooked (75 g)||530–699|
|Tuna fish, canned in oil (85 g)||200|
|Orange juice, fortified (1/2 cup)||50|
|Milk (1 cup)||103–105|
|Egg yolk (1 egg)||20|
|Beef liver, cooked (100 g)||15|
|Swiss cheese (30 g)||12|
Micronutrients and their effect on bone health.
|Micronutrient||Effect on bone health|
|Sodium||Excessive intake is a risk factor for osteoporosis|
|Phosphorus||Chronic, greater than calcium intake potentially linked with bone loss|
|Copper||Deficiency linked with cartilage and bone disorders|
|Zinc||Incompetence during growth reduces peak bone density|
|Magnesium||Improves bone quality|
|Manganese||Involved in bone metabolism|
|Vitamin K||Low levels associated with reduced bone density and increased risk of fractures|
|Vitamin C||Increased intake linked with increased bone density|
|Vitamin A||Hypervitaminosis A causes bone resorption and decreases in bone formation|
|Vitamin B12||Deficiency associated with reduced bone development and maintenance|
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