• Life - Health & Wellness
  • Updated: March 03, 2023

Ten Best Foods To Help You Heal Fast

Ten Best Foods To Help You Heal Fast

If you are recovering from an illness or surgery, the foods and beverages you consume can help or hinder your recovery. 

It is, therefore, pertinent to know the kinds of food you consume when you're healing from a wound or an illness. 

It is advisable to seek the doctor's advice on which kind of food you can eat during the period of an injury or illness. 

In this article, we will explore the ten best food for people who are nurturing a wound or recovering from an illness can eat which will help them heal faster. 

Many foods, such as fruits and vegetables, healthy fats, and protein sources, have been shown to reduce inflammation, improve immune function, promote healing, and provide the fuel you need to recover.

Below are the ten best food you can eat which will help heal you from an illness or wound faster. 

1. Salmon

Protein, B vitamins, selenium, iron, zinc, and omega-3 fatty acids are all abundant in salmon.

Furthermore, research indicates that when taken as supplements, its omega-3 fats may improve immune function, promote wound healing, and lower inflammation.

Additionally, 3 ounces (85 grams) of wild-caught salmon provides more than 70% of your daily requirements for selenium, a mineral that controls immune response and inflammation.

Although eating salmon is probably safe, you should consult your doctor before taking supplements containing fish oil before or after surgery.

Although recent research suggests that these supplements do not raise the risk of bleeding, some surgeons still advise against fish oil.


2. Leafy Green Vegetables

Leafy green vegetables such as kale, spinach, arugula, mustard greens, and Swiss chard are high in nutrients that reduce inflammation, boost immune function, and promote wound healing, making them an excellent choice for recovery.

They are high in vitamin C, manganese, magnesium, folate, and provitamin A, which are all important for immune function and overall health.

They are also high in polyphenol antioxidants, which have anti-inflammatory and immune-boosting properties.

According to research, certain polyphenols, such as the antioxidant quercetin found in green leafy vegetables, may help suppress the production of inflammatory proteins such as TNF-alpha.

Additionally, vitamin C is necessary for wound healing, so leafy greens are a good option when recovering from surgery.


3. Nuts and Seeds

Almonds, pecans, walnuts, sunflower seeds, and hemp seeds are all excellent choices for supplying your body with energy while it is recovering.

These foods offer protein derived from plants, good fats, and vitamins and minerals that aid in healing.

For instance, nuts and seeds are good sources of magnesium, manganese, vitamin E, zinc, and zinc.

Your body uses vitamin E as an antioxidant to ward off cellular deterioration.

It is essential for immune system health as well.

According to some studies, adequate vitamin E levels may enhance the ability of protective immune cells to fight disease and infection, such as natural killer cells (NK cells).

4. Eggs

Your body requires a lot more protein after surgery than the current Recommended Daily Allowance (RDA), which is 0.36 grams per pound (0.8 grams per kilogram) of body weight.

After surgery, 0.7-0.9 grams of protein per pound (1.5-2 grams per kg) of body weight is advised by the American Society for Enhanced Recovery.

For a person weighing 150 pounds (68 kg), that is 105–135 grams (7).

In addition to providing 6 grams of highly absorbable protein per large egg (50 grams), eggs are a fantastic source of nutrients that support immune function and wound healing.

Whole eggs contain zinc, iron, selenium, and vitamins A and B12, all of which are essential for immune function.


5. Organ Meat

One of the healthiest foods you can eat is organ meat.

They contain a variety of immune-boosting nutrients, such as vitamin A, iron, zinc, B vitamins, and copper, all of which are necessary for the synthesis of collagen and connective tissue.

Skin health and wound healing depend on vitamin A, which is necessary for proper immune cell response, inhibits inflammatory cells, and promotes healthy skin.

Organ meats are also a fantastic source of protein, which is essential for healing from surgery and illness.


6. Berries

Berries are brimming with plant compounds and nutrients that can support your body's healing.

For instance, berries are a good source of vitamin C, which encourages the body's production of collagen, the most prevalent protein, to speed up the healing of wounds.

In addition to having anti-inflammatory, antiviral, and immune-supportive properties, they contain antioxidants like anthocyanins, which are plant pigments that give berries their vivid colour.


7. Cruciferous Vegetables

The remarkable health advantages of cruciferous vegetables like cauliflower, broccoli, Brussels sprouts, and kale are well known.

They contain a wide range of vitamins, minerals, and antioxidants, which may aid in recovery.

Cruciferous vegetables have glucosinolates, which your body uses to make isothiocyanates.

It has been demonstrated that isothiocyanates enhance immune function by reducing inflammation, boosting immune responses, and causing infected cells to die.

Additionally, these vegetables contain a variety of nutrients your body needs during recovery, including vitamins C and B vitamins.


8. Sweet Potatoes

Sweet potatoes and other nutritious high-carb foods are crucial for recovery.

Carbs not only give your cells the energy they need to heal, but they also contain enzymes that help heal wounds, like hexokinase and citrate synthase.

Insufficient carbohydrate intake may hinder wound healing and prolong recovery.

Sweet potatoes are healthy carbohydrate sources that are teeming with anti-inflammatory plant compounds, vitamins, and minerals, such as vitamin C, carotenoids, and manganese that may enhance immune response and aid in healing.


9. Shellfish

Nutrient-rich shellfish like oysters, mussels, and clams, especially those high in zinc, may help with recovery.

Zinc is essential for a strong immune system.

Shellfish is a great food for recovering from surgery because it contains a mineral that might hasten the healing process and stimulate wound healing.

More than 300% of the Daily Value is provided by just 6 medium oysters (59 grams).


10. Poultry

Certain amino acids, the building blocks of protein, are crucial for the immune system and wound healing.

Glutamate and arginine, two amino acids found in poultry, such as chicken and turkey, may help with recovery and healing.

In times of stress, such as illness and injury, glutamine protects cells, while arginine promotes collagen production and wound healing

Additionally, the amino acid arginine is rapidly depleted in times of stress, injury, and illness, making adequate arginine intake even more crucial.

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