The food and drink we consume can either help or harm our bodies.
Many foods, including fruits, vegetables, healthy fats and protein sources, have been shown to reduce inflammation, improve immune function, promote healing, and provide the fuel necessary.
Here are 10 healing foods that help me and im sure it would help your body recover.
1. Leafy green vegetables:
Leafy greens are high in vitamin C, manganese, magnesium, folate, and provitamin A, all of which are essential for immune function and overall health.
They’re also rich in polyphenol antioxidants that have powerful anti-inflammatory and immune-supportive properties
In fact, research shows that certain polyphenols, including the antioxidant quercetin, that are concentrated in green leafy veggies, may help suppress the production of inflammatory proteins.
What’s more, vitamin C is essential for wound healing, making leafy greens a good choice when recuperating after surgery.
2. Salmon:
Salmon is packed with protein, B vitamins, selenium, iron, zinc, and omega-3 fats.
What’s more, studies show that its omega-3 fats may promote wound healing, enhance immune response, and reduce inflammation when taken in supplement.
Plus, just 3 ounces (85 grams) of wild-caught salmon delivers over 70% of your daily needs for selenium, a mineral that regulates inflammation and immune response.
Although eating salmon is likely safe, you should talk to your healthcare provider before taking fish oil supplements before.
3. Eggs:
Eggs are not only an excellent source of highly absorbable protein, providing 6 grams per large egg (50 grams), but also nutrients that support immune health and wound healing.
Whole eggs contain vitamins A and B12, as well as zinc, iron, and selenium, all of which play vital immune roles.
4. Berries:
Berries are brimming with nutrients and plant compounds that can help support your body’s recovery.
For instance, berries provide ample vitamin C, which promotes wound healing by stimulating the production of collagen — the most abundant protein in your body.
They also pack antioxidants like anthocyanins, which are plant pigments that give berries their vibrant color, in addition to providing anti-inflammatory, antiviral, and immune-supporting effects.
5. Cruciferous vegetables:
Cruciferous vegetables like cauliflower, broccoli, Brussels sprouts, and kale are well known for their impressive health benefits. They may support recovery thanks to their wide variety of vitamins, minerals, and antioxidants.
Cruciferous veggies contain glucosinolates, which are compounds that your body converts into isothiocyanates. Isothiocyanates have been shown to promote immune health by suppressing inflammation, activating immune defenses, and inducing death in infected cells.
Plus, these veggies pack an array of nutrients that your body craves during recovery, such as vitamin C and B vitamins.
6. Shellfish:
Shellfish like oysters, mussels, and clams are loaded with nutrients — especially zinc — that may promote recovery.
Zinc is crucial for healthy immune function. This mineral may also help speed recovery and promote wound healing, making shellfish great for recuperating from surgery
Just 6 medium oysters (59 grams) provides over 300% of the Daily Value (DV) for zinc.
7. Sweet potatoes:
Eating healthy high carb foods, such as sweet potatoes, is important for recovery. Carbs not only provide the energy your cells require for healing but also enzymes like hexokinase and citrate synthase, which aid wound repair.
In fact, inadequate carb intake may impair wound healing and delay recovery.
Sweet potatoes are nutritious carb sources that are packed with anti-inflammatory plant compounds, vitamins, and minerals — including vitamin C, carotenoids, and manganese — that may optimize immune response and help your body recover.
8. Nuts and Seeds:
Nuts and seeds like almonds, pecans, walnuts, sunflower seeds, and hemp seeds are a great choice for fueling your body during the recovery process. These foods provide plant-based protein, healthy fats, and vitamins and minerals that support healing.
For example, nuts and seeds are a good source of zinc, vitamin E, manganese, and magnesium. Vitamin E acts as an antioxidant in your body, protecting against cellular damage. It’s also critical for immune health
Some studies note that healthy vitamin E levels may improve the function of protective immune cells, such as natural killer cells (NK cells), which help fight infection and disease.
Other ways to help your body heal.
In addition to following a healthy diet full of nutrient-dense foods, other lifestyle modifications may support healing.
Rest is essential when recovering from an illness, injury, or surgery. Plus, getting enough sleepbolsters your body’s repair process. In fact, lack of sleep may harm immune function.
Hydration is also important for every aspect of healing and recovery, especially proper wound care. Plus, illnesses that involve fever and diarrhea may increase your hydration needs
Love,
Plenah
