Food is the fuel that supports the body carry out important bodily functions. Supplementing with nutritious food is a crucial step towards keeping the body running well and staying disease-free. What one eats impacts their energy levels, boosts the immune system, reduces inflammation, promotes healing, and offers the necessary stamina and energy for the body to repair. Whether you’re recovering from any illness or surgery, the foods you have can either assist or impede the recovery process.
Nutrition and the process of recovering from injuries are closely intertwined. Our body assimilates everything we ingest, which can have either positive or negative effects. Being mindful of our dietary choices is crucial, as our body utilizes these inputs as energy, influencing our overall health. Opting for healthier foods aids in expediting recovery from illnesses or injuries. By adopting a nourishing diet and closely supervising the recovery process, individuals can accelerate their return to their regular routines and enhance their overall well-being.
Also Read: Wound Care Basics: Effective Ways To Follow To Speed Up Healing Process
Here we have curated a list of healing foods that would promote faster recovery.
Leafy Green Vegetables
Spinach, kale, mustard greens, amaranth and Swiss chard are some of the green leafy veggies loaded with a dense nutrient profile. Adding these greens to your meal plan mitigates inflammation, improves immune function and speeds up the healing process.
Leafy greens are imbued with vitamin C, manganese, magnesium, folate and vitamin A, all of these nutrients are vital for proper immune function and optimize overall health. Besides these, they are rich in polyphenol antioxidants that exhibit potent anti-inflammatory and immune-boosting traits, which suppress the production of inflammatory markers and support wound healing.
Eggs
Post-surgery the system needs a significant amount of high-quality protein sources for the healing and recovery process. Eggs are not only an impressive source of high-quality protein offering 6 grams of proteins but also contain vast reserves of vitamins A, B12, and minerals zinc, iron and selenium, these nutrients play a key role in triggering the immune function and wound healing.
Also Read: Eggs: Types, Nutrition, Health Benefits, Uses For Skin And Side Effects
Fatty Fish
Fatty fish like salmon is heaped with protein, B vitamins, selenium, iron, zinc, and omega-3 fatty acids. Numerous studies reveal that omega-3 fatty acids support wound healing, stimulate the immune response and ease inflammation.
Berries
Berries are brimming with powerful plant compounds and nutrients that promote faster healing and recovery. Thanks to the vast reserves of vitamin C in berries that promote wound healing by stimulating the production of collagen, the most abundant protein in the system. Moreover, adding berries to your diet regimen offer anthocyanins that deliver potent anti-inflammatory, antiviral and immune-boosting qualities.
Nuts And Seeds
Almonds, walnuts, peanuts, sunflower seeds and hemp seeds are the perfect choice of food for fuelling the system during the recovery phase. Nuts and seeds are plant-based sources of protein, healthy fats and vitamins and minerals that reinforce wound healing and recovery. Apart from this, ample amounts of zinc, manganese, magnesium and vitamin E in nuts and seeds act as potent antioxidants that combat free radical damage and optimize immune health. A few studies have revealed that the goodness of vitamin E helps improve the function of protective immune cells like natural killer cells, which combat infection and disease.
Cruciferous Vegetables
Cauliflower, broccoli, Brussels sprouts and Kale are cruciferous vegetables that are bestowed with an extremely impressive source of nutrients and confer amazing health benefits. Incorporating these veggies assist in a faster recovery and healing.
Cruciferous vegetables contain glucosinolates compounds that the body converts into isothiocyanates. The presence of isothiocyanates has been shown to augment immune health by suppressing inflammation, activating immune defenses, and inducing cell death in the affected regions.
Sweet Potatoes
Incorporating healthy sources of carbohydrates, such as sweet potatoes, is vital during the recovery phase. Carbohydrates not only provide the necessary energy for cellular rejuvenation but also contain beneficial enzymes like hexokinase and citrate synthase that contribute to the healing of wounds. Additionally, sweet potatoes are rich in anti-inflammatory plant compounds, vitamins, and minerals like vitamin C, carotenoids, and manganese. These elements not only bolster the immune system's response but also expedite the recuperation journey.
Probiotics
Probiotics are beneficial bacteria that promote gut function, digestion and boost the immune system and combat all kinds of pathogens. With an injury, the equilibrium between good and bad bacteria gets disturbed resulting in other complications like nausea and constipation. Adding probiotic foods like yogurt, kimchi, miso, and sauerkraut into the diet regimen keeps bad bacteria at bay and improves the wound-healing process.
Additional Tips For Faster Healing
Stay Hydrated
Proper hydration is essential for cellular repair and recovery. Try to drink at least 7 to 8 cups of water a day after surgery or a severe injury.
Follow A Balanced Diet
Ensure you are getting a mix of protein, healthy fats, and carbohydrates for overall healing.
Take Enough Rest
Adequate rest and sleep are just as important as nutrition for healing.
Try Bone Broth
For severe bone-related injuries bone broth is an ideal food if you are a non-vegetarian. Rich in collagen and amino acids, it is a nutrient-dense food made from simmered bones and connective tissue, which can support joint and bone health.
Eat Magnesium Rich Foods
Magnesium also helps to increase the production of (adenosine triphosphate (ATP) which is the energy that fuels muscle contractions. This helps your muscles to recover faster after an injury
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
- Effects of Exercise and Aging on Skeletal Muscle Giovanna Distefano1 and Bret H. Goodpaster1,2
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5830901/
