Welcome to Dishing Up Nutrition's Ask a Nutritionist podcast brought to by Nutritional

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We are thrilled to be celebrating 20 years on air discussing the connection between what you eat and how

you feel while sharing practical, real-life solutions for healthier living through balanced

nutrition. Thank you so much for your support and listenership over the years. Now, let's get

started on today's question.

The question today is what foods help broken bones heal well and quickly.

So when we think big picture, I would recommend eating as much real whole foods as possible, really limiting or eliminating the processed foods. And diving into the specifics, the first thing that I think of is protein. Adequate

protein intake is essential for bone health. This protein makes up a large portion of our bone mass and our volume in our bones

creating the structural framework for mineralization in the bones. And protein needs actually

increase during times of healing and stress. So I would recommend actually increasing the amount of protein that you're eating.

For women, if you could get five or even six ounces at a meal, and that would be after it's cooked,

men, I would say six or even better, seven ounces at a meal, just while your body is healing. And when I am

talking about protein, the sources would be meat, fish, eggs, dairy, if tolerated, if you're able to

purchase organic, grass-fed beef, pasture raise, or free-range turkey, chicken, eggs. Those would be

ideal because they are going to be more nutrient dense. And dietary protein is a natural

source of collagen as well. That's another benefit that I'm going to elaborate more on in a minute.

And all of these protein sources that I'm talking about are also iron rich. And iron helps your body

to make collagen and rebuild bone. Also, it's going to play a part in carrying oxygen into your bones to help them to heal.

So more on collagen.

It is the most prevalent type of protein in our body.

90% of the bone matrix is made of collagen.

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