Way’s to Help Mend A Broken Arm Through Food and How to Keep Active in Recovery

Posted by Samantha Rentz on May 31st 2012
  • This is a special blog for R.E.A.L superstar Patrick our graphic designer guru, who broke his arm by being knocked over by a dog.

Broken wrists may be one of the most common injuries, yet they remain difficult to diagnose. With two main bones (radius and distal) and eight smaller ones (carpal), it often takes an X-ray to confirm wrist fractures. Children and the elderly experience the most wrist fractures, usually the result of trying to break a fall

Radius and ulna fracture – internal fixation

What is it?

Your forearm is made up of two long bones that sit side by side. The inside bone is called the ulna, and the outside bone is called the radius. You have broken both bones. A fracture means just the same as a break. The bone ends are out of line and may be overlapping. Without an operation, the bones would heal, but not in their correct position. You would not be able to turn your hand from palm up to palm down.

Many people break a bone at one time in their lives, whether as a child on the playground, as an adult in an accident or in old age from falling down. Broken bones are painful and frustrating because they take a long time to heal. According to the Nemours Foundation, the body naturally heals a broken bone on its own. Wearing a cast helps to keep the bone in place while it heals. Certain foods can help speed the healing process.


Broccoli is one of the best foods to eat for healing a broken bone because it is rich in vitamin K. According to the Linus Pauling Institute at Oregon State University, vitamin K binds with other minerals to help to form bone mass. Vitamin K can speed the healing of a broken bone because it is involved in the process of bone mineralization. The Linus Pauling Institute at Oregon State University states that a cup of broccoli has about 220 mcg of vitamin K.


Dr. Susan Brown from the Centre for Better Bones states that amino acids, which are the building blocks of protein, and the mineral calcium can both help to heal broken bones. She states that amino acids found in yogurt, such as lysine and glutamine, increase the absorption of calcium, which enhances bone mass. Additionally, the dietary calcium found in yogurt is essential for healing bones because bones are made up mostly of calcium and phosphorous.


Eating oranges can have several benefits to those with broken bones. According to the Centre for Better Bones, oranges are rich in vitamin C, which acts as an anti-inflammatory agent, reducing pain while encouraging the growth of new bone mass. Vitamin C can also boost the function of the immune system so that healing comes faster, according to the Centre for Better Bones.


Milk is a good source of protein, which boosts the immune system and triggers the body to heal itself, according to the Centre for Better Bones. In addition to having calcium, milk has other vitamins that are needed for repairing broken bones. The Nemours Foundation states that vitamin D in milk helps to feed bones by increasing the amount of calcium they can absorb.

Nutrition’s Role In Increasing The Speed Of Bone Healing

“One of the most important influences on fracture healing is nutrition,” says orthopedist Martin Yahiro, M.D., a consultant to FDA. “That’s why it’s so important get enough calcium and vitamin D,” he notes.

The healing time for broken bones is influenced by a number of variables that nutrition can impact including blood supply. For example, the ends of long bones are vascular so they heal faster than the center. Certain types of food and exercise foster increased blood supply and hence time it takes to heal. Mobilization, i.e. weight bearing exercises and isometric exercises stimulates healing.

High Calcium Foods For Bone Healing

  • There are a number of foods that are high in calcium to consider. The following chart should serve as a guideline.
  • Type of food Amount        Milligrams of Calcium
  • Non fat yoghurt 1 cup 415
  • Sardines  3 oz 372
  • Salmon 6oz 334
  • Skim Milk 1 cup 302
  • Calcium Fortified Orange Juice 1 cup 302
  • Almonds 3 oz 198
  • Soy Beans 1 cup 180
  • Broccoli 1 cup 180
  • Mustard Greens 1 cup 150
  • Non fat Baked Beans 1 cup 130
  • Tofu 1 cup 130
  • Navy beans 1 cup 130
  • Corn Tortilla 1 tortilla 120
  • Kidney Beans 1 cup 115
  • Okra 1 cup 90
  • Spinach (Cooked) 1 cup 74
  • Orange 1 med. 60
  • Raisins 1/4 22
  • Peanut butter 2 tbsp. 18

The key to better usage of your calcium intake is not just increasing the calcium but also increasing your ability to absorb the calcium.

Vitamin C is essential nutritionally to make the collagen that helps the body form healthy bones. It also promotes wound healing. You also can get numerous additional benefits from Vitamin C. For example, researchers at New Mexico Medical School found that adults with high blood levels of vitamin C scored higher on mental tasks than those with low levels of vitamin C.

To maximize the rate of healing it is helpful to avoid bone robbers such as sugar, salt, alcohol, caffeine, red meats etc.

A medical professional may be able to help you know what kind of static exercises you can do (ones that don’t require to you move your arm).

You can do squats to keep your legs strong, and you can do V- sit-ups to strengthen your abdominals. V-ups are like sit ups except you raise your legs and chest simultaneously. If your arm has been set and is in a cast, take a homeopathic remedy called symphytum which will dramatically speed healing.

Get better soon Patrick!

8 Responses to “Way’s to Help Mend A Broken Arm Through Food and How to Keep Active in Recovery”

  1. May 31, 2012 at 8:06 pm, patrick said:

    Thanks for this Sam! I’m going to apply this advice and achieve the best heal ever. I am especially pleased that broccoli is so good for healing bones! It’s a favourite! I’ll keep you posted!!! Patrick


  2. May 31, 2012 at 8:11 pm, Samantha Rentz said:

    You are most welcome and I’m glad you like broccoli! Strange how different foods are for different healing. If it’s scars then it’s nothing but pineapple… a super-food for the healing of scars! Hope it doesn’t cause too much discomfort and I’ll be posting lots of exercise videos for specific body areas to help you.


  3. February 24, 2013 at 5:34 am, Francesca said:

    Well written article and very helpful.


  4. March 04, 2013 at 4:00 pm, Flora said:

    I really have to keep myself personally occupied to not think of food. So my suggestion is, if you’re a binge eater if not occupied and depressed, then get involved in some kind of activity that will keep your thoughts off everything that bothers you and also food! Excellent blogs


    • March 28, 2013 at 4:04 pm, Samantha Rentz said:

      Hi Flora. We totally agree…get exercising:)


  5. March 29, 2013 at 10:03 am, Harley said:

    Thank you for the great content!


  6. April 18, 2013 at 3:27 am, Darin said:

    Admiring the time and energy you put into your blog and in depth information you provide. It’s nice to come across a blog every once in a while that isn’t the same unwanted rehashed information. Wonderful read! I’ve saved your site and I’m including your RSS feeds:)


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