Bone fractures or injuries can leave us out of commission for weeks, sometimes even months. It can be frustrating to be confined to a cast or a wheelchair, but our body is capable of healing itself, especially if we help it along the way.

One of the simplest solutions is to eat foods that promote bone healing. Here are 12 foods that can help heal your bones faster, accompanied by pictures to help identify them.

1. Oranges

Oranges are one of the best sources of vitamin C, which plays a crucial role in bone healing. Vitamin C helps our body produce collagen, which is the main component of our bones.

It is also an antioxidant, which means it can protect our cells from damage caused by free radicals. A glass of fresh orange juice or a couple of segments a day can boost your vitamin C intake.

2. Spinach

Spinach is one of the best sources of vitamin K, which is essential for bone health. Vitamin K helps our body produce osteocalcin, a protein that binds calcium and facilitates its incorporation into our bones.

Without adequate vitamin K, our bones may become weak and more prone to fractures. A cup of cooked spinach or a handful of raw leaves a day can provide you with your daily dose of vitamin K.

3. Salmon

Salmon is one of the best sources of vitamin D, which is essential for bone health. Vitamin D helps our body absorb calcium from our diet and incorporate it into our bones. Without adequate vitamin D, our bones may become thin and brittle.

A couple of servings of fatty fish like salmon per week can boost your vitamin D intake.

4. Yogurt

Yogurt is one of the best sources of calcium, which is essential for bone health. Calcium is the main mineral component of our bones, and it is needed to maintain their structure and strength.

Without adequate calcium, our bones may become weak and more prone to fractures. A cup of plain yogurt with your breakfast or as a snack can provide you with a good dose of calcium.

5. Broccoli

Broccoli is one of the best sources of vitamin C and vitamin K, both of which are essential for bone health. In addition, broccoli is also a good source of calcium, magnesium, and phosphorus, all of which are minerals that are needed for healthy bones.

A cup of cooked broccoli or a handful of raw florets can add variety and nutrients to your meals.

6. Almonds

Almonds are one of the best sources of magnesium, which is essential for bone health. Magnesium plays a key role in bone formation and maintenance, and it is needed for the activation of vitamin D.

Without adequate magnesium, our bones may become weak and more prone to fractures. A handful of almonds as a snack or as a topping for your oats can provide you with a good dose of magnesium.

7. Sweet potatoes

Sweet potatoes are one of the best sources of beta-carotene, which is a precursor of vitamin A. Vitamin A plays a role in bone cell growth and development, and it is needed for the maintenance of healthy bones.

Without adequate vitamin A, our bones may become weak and more prone to fractures. A baked sweet potato as a side dish or as a base for a buddha bowl can give you a good dose of beta-carotene.

8. Eggs

Eggs are one of the best sources of protein, which is essential for bone health. Protein is needed for the formation and maintenance of bone tissue, and it is also needed for the absorption of calcium.

Without adequate protein, our bones may become weak and more prone to fractures. A couple of eggs for breakfast or as a salad topper can provide you with a good dose of protein.

9. Prunes

Prunes are one of the best sources of boron, which is a mineral that is essential for bone health. Boron helps our body retain calcium and magnesium, which are minerals that are needed for healthy bones.

Without adequate boron, our bones may become weak and more prone to fractures. A couple of prunes as a snack or as a topping for your oatmeal can provide you with a good dose of boron.

10. Pumpkin seeds

Pumpkin seeds are one of the best sources of zinc, which is a mineral that is essential for bone health. Zinc plays a role in bone formation and maintenance, and it is needed for the activation of vitamin D.

Without adequate zinc, our bones may become weak and more prone to fractures. A handful of pumpkin seeds as a snack or as a salad topper can provide you with a good dose of zinc.

11. Milk

Milk is one of the best sources of calcium, which is essential for bone health. A glass of milk with your meals or as a snack can provide you with a good dose of calcium.

If you are lactose intolerant or vegan, you can opt for fortified plant-based milk, such as soy or almond milk.

12. Turmeric

Turmeric is a spice that contains curcumin, a compound that has anti-inflammatory and antioxidant properties. Inflammation can delay the healing process, so consuming foods that have anti-inflammatory properties can help speed up the healing process.

Adding turmeric to your meals or drinking turmeric tea can provide you with the benefits of curcumin.