What Foods Can Support Bone Growth for Teens After Injury?

What can be eaten to promote bone growth?

What can I eat to promote bone growth? I am currently in the second year of junior high school and suffered a closed fracture of the ankle bone in May this year, which did not require surgery.
Recently, after playing basketball, my foot has been prone to soreness.
I've heard that taking Gui Lu Er Xian Jiao and Jian Bu Wan can help with height growth.
Are these suitable for my age and condition? Thanks!

koala, 10~19 year old female. Ask Date: 2013/09/25

Dr. Lin Qingzhong reply Traditional Chinese Medicine

Dear Koala,
1.
In May of this year, you sustained a closed fracture of the ankle bone without surgery.
Recently, after playing basketball, you have been experiencing soreness in your foot.
You may consider acupuncture or traditional Chinese medicine for promoting blood circulation and alleviating bruising through topical treatments.
2.
The potential for height growth in humans involves many factors, such as genetic inheritance from parents, as well as acquired factors like nutrition, exercise, sleep, stress, and sexual maturity.
Sexual maturity can interact with growth hormone in complex ways.
The term "growth-promoting formula" refers to the process of transitioning from a child's physique to that of an adult male or female around puberty.
This formula includes herbal remedies aimed at promoting growth and development during adolescence and any factors that can enhance the growth of adolescents and children before adulthood.
3.
A person's height is influenced by both genetic (inherited) and acquired factors.
The main acquired factors include nutrition, exercise, sleep, and the impact of diseases.
To achieve optimal height growth, it is essential to focus on a balanced diet.
This should be combined with appropriate exercise, adequate sunlight exposure, and sufficient sleep.
A balanced diet should include protein sources like milk and fish, as well as vitamins A, B, C, and minerals such as iron, calcium, and folic acid from foods like spinach and carrots.
4.
For the "growth-promoting formula," you can use:
a.
Kidney-tonifying herbs that strengthen bones, such as deer antler, Morinda root, Eucommia bark, Chinese yam, and Cordyceps.
b.
Herbs that enhance bone growth, such as Angelica sinensis, Chuanxiong, red peony, cooked rehmannia, basil root, and several others.
c.
Calcium and gelatin-rich herbs, such as dragon bone, oyster shell, donkey-hide gelatin, and antler glue.
Finally, I wish you well.
Dr.
Lin Ching-Chung, Director of the Traditional Chinese Medicine Department, Fengyuan Hospital, and Associate Professor at Chung Tai University of Technology.

Reply Date: 2013/09/25

More Info

To support bone growth and recovery after an injury, especially for a teenager who has experienced a closed ankle fracture, it's essential to focus on a balanced diet rich in specific nutrients that promote healing and overall bone health. Here are some key dietary components and food sources that can aid in bone recovery:
1. Protein: Protein is crucial for tissue repair and muscle recovery. It provides the building blocks (amino acids) necessary for the body to heal. Good sources of protein include:
- Lean meats (chicken, turkey, beef)
- Fish (especially fatty fish like salmon, which also provide omega-3 fatty acids)
- Eggs
- Dairy products (milk, yogurt, cheese)
- Legumes (beans, lentils, chickpeas)
- Nuts and seeds
2. Calcium: Calcium is vital for bone strength and density. Adolescents need adequate calcium intake to support their growing bones. Foods rich in calcium include:
- Dairy products (milk, cheese, yogurt)
- Leafy green vegetables (kale, broccoli, bok choy)
- Fortified foods (some plant-based milks, cereals, and juices)
- Fish with bones (sardines, canned salmon)
- Tofu (especially if made with calcium sulfate)
3. Vitamin D: Vitamin D helps the body absorb calcium and is essential for bone health. Sources of vitamin D include:
- Sunlight exposure (the body produces vitamin D when the skin is exposed to sunlight)
- Fatty fish (salmon, mackerel, sardines)
- Fortified foods (milk, orange juice, cereals)
- Egg yolks
4. Magnesium and Zinc: Both minerals play a role in bone health and repair. Foods rich in magnesium include:
- Nuts and seeds (almonds, pumpkin seeds)
- Whole grains (brown rice, quinoa)
- Leafy greens
- Legumes
Zinc can be found in:
- Meat (beef, pork)
- Shellfish (oysters, crab)
- Legumes
- Nuts and seeds
5. Vitamin K: This vitamin is important for bone metabolism and can be found in:
- Leafy green vegetables (spinach, kale, Brussels sprouts)
- Fermented foods (natto, a fermented soybean dish)
6. Omega-3 Fatty Acids: These healthy fats can help reduce inflammation and support overall health. Sources include:
- Fatty fish (salmon, mackerel)
- Flaxseeds and chia seeds
- Walnuts
In addition to focusing on these nutrients, it's important to maintain a well-rounded diet that includes a variety of fruits and vegetables to ensure adequate intake of antioxidants and other essential vitamins and minerals.

Regarding the use of supplements like "Gui Lu Er Xian Jiao" (龜鹿二仙膠) and "Jian Bu Wan" (健步丸), while some traditional remedies may claim to support growth or recovery, it's crucial to approach them with caution. The effectiveness of these products can vary, and they may not be necessary if a balanced diet is maintained. It's always best to consult with a healthcare professional or a registered dietitian before starting any new supplement, especially for a growing teenager.

Lastly, ensure that your son is engaging in appropriate physical activity, as weight-bearing exercises (like basketball) can help strengthen bones. However, he should listen to his body and avoid overexertion, especially if he experiences pain. Adequate rest and recovery are just as important as nutrition in the healing process.

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