When your body is recovering from an injury, illness or surgery, the food items and beverages you consume can have a big impact on your recovery process. 

Whether it’s sports or life, injuries are often part of the game. Most of us, try different things that help us heal fast, from different treatment options and therapies. However, checking what you eat can be a good place to boost your body’s healing abilities.

Whether you are going through a traumatic brain injury treatment or recovering from a sports injury, the time you take to rest and heal can be very frustrating for some people. To physically and mentally get through this difficult time you need the fuel and nutrients that only a healthy and balanced diet can provide. A good diet can not only boost the healing process of your body but can also have a more positive impact on how you feel. 

Many food items such as vegetables, fruits, protein sources, and healthy fats can have reduced inflammation, promote healing, improve your immune system, give you the energy your need to get on the mend. 

To help you heal faster and better, here are ten food items can help you boost the recovery process of your body.

Leafy green vegetables

This food category is commonly available in almost every corner of the world and it is very important and helping your body to heal. Leafy vegetables including spinach, arugula, kale, mustard greens, and Swiss chard, are full of good nutrients that help reduce inflammation, improve wound healing, and enhance the functions of the immune system. This makes them the perfect choice to add to your diet to help promote recovery. 

Most leafy green vegetables are high in manganese vitamin C, magnesium, folate, and provitamin A. All these nutrients are necessary for good immune functions, and your overall health. They also consist of polyphenol antioxidants, which have properties that help with inflammation and support the immune system.

Eggs 

Patients who have had surgery need a significantly higher amount of protein than the typically recommended daily requirement for people. 

Eggs are not only a great source of highly absorbable protein, but they also have other nutrients that support wound healing and immune health. Typically, a large egg of 6 grams has a protein value of 6 grams. Whole eggs also contain zinc, selenium, iron, as well as vitamins A and B12, all of which are vital for strong immunity. 

That said, eggs are again very commonly available and can very easily be consumed in daily life, from breakfast to dinner you can include them in your diet in different ways that suit your preferences.  

Salmon 

Salmon is a great source of protein, iron, selenium, zinc, omega-3 fats, and B vitamins. 

Omega-3 fats have wound healing properties and help improve body’ immune response and reduce inflammation. That said, by just consuming 3 ounces or 85 grams of salmon gives you 70% of your daily requirement of selenium, which is an important mineral that regulates immune response and inflammation. 

Even though eating salmon is typically safe, but you should talk to your doctor before taking any fish oil supplements, especially if you are going to had surgery.

Poultry 

Some amino acids that are the building blocks of protein are important for the healing of the wound and your immune function. However, poultry such as chicken and turkey is packed with two amino acids, glutamine and arginine, which may help with your recovery and healing. 

Glutamine gives your cellular protection at the time of stress like in illness and injury, and arginine helps with collagen production as well as wound healing. You can find several everyday meal recipes and ways to include poultry meat in your diet in healthy ways.

Berries 

Berries are packed with nutrients and plant compounds, which can be a great support for your body’s recovery. 

They are a good source of vitamin C that helps promote wound healing by initiating the production of collagen, which is the most abundant protein in our bodies. Berries also have antioxidants such as anthocyanins, which are the plant pigments and what give berries their striking color, along with the anti-inflammatory, immune-supporting, and antiviral properties. 

That said, you can consume berries in a number of ways like adding them to your smoothies, salads, or breakfast.

Organ meats 

Organ meats happen to be some of the most nutritious foods items one could eat. They are packed with many immune-supportive nutrients such as iron, zinc, Vitamin A, and copper, which are important for the generation of connective tissue and collagen. 

Vitamin A is essential for ideal immune cell response, it aids inhibit inflammatory cells, and is important for skin health and wound healing. That said, organ meats are also packed with protein, which is essential for repairing muscles and recovering after an illness or surgery. 

Cruciferous vegetables  

Cruciferous vegetables can support your recovery process with the help of a wide range of vitamins, antioxidants, and minerals it contains. Cruciferous vegetables, such as broccoli, cauliflower, brussels sprouts, and kale, can have many impressive health benefits. 

These vegetables also contain glycosylates, which are compounds that our body turns into isothiocyanates, which has been known to have many health benefits. Isothiocyanates help improve your immune system by reducing inflammation, enhancing immune defenses, and inducing death in the infected cells. 

Besides, cruciferous vegetables contain a range of nutrients that our bodies crave when they are recovering, like B vitamins and vitamin C.

Nuts and seeds

Including nuts and seeds like walnuts, almonds, pecans, hemp seeds, and sunflower seeds in your diet is a great way of giving your body the fuel it needs for the recovery process. They provide your body with plant-based healthy fats, protein, vitamins, and minerals that promote healing. 

Many nuts and seeds are packed with zinc, vitamin E, magnesium, and manganese. Vitamin E works as an antioxidant for your body and protects against any cellular damage, which makes it important for immune health. 

Again, different nuts and seeds are easily available and you can add them to your diet in different ways based on your eating preferences.

Sweet potatoes 

To ensure your diet supports your healing process, it is important to consume a balanced diet with all important nutrients, including a healthy high carb source like sweet potatoes. Carbs not only give you the energy your cells need for healing but they also provide enzymes such as citrate synthase and hexokinase, which helps with repairing wounds. 

That said, not including enough carbs in your diet may even slow down the wound healing and recovery process. Sweet potatoes have a great nutrient value and are an excellent carb source that contains anti-inflammatory plant compounds, minerals, and vitamins, such as vitamin C, manganese, and carotenoids. 

Shellfish 

Shellfish, such as mussels, oysters, and clams are packed with nutrients, particularly zinc, which may play a role in promoting recovery. 

Zinc is very important for the overall health of your immune functions. It can also help speed your recovery and enhance the healing ability of the wound, which makes shellfish a good addition to your diet for recuperating from surgery. 

However, whether it’s your custom orthotics in Austin or the professional you are consulting for your injury, make sure you talk to them about the best diet you can take to further boost healing according to your condition.