No matter what your goal is: recovery from serious injuries and surgeries or faster recovery from a cold, these eight products will help the body return to normal faster. Don’t forget to coordinate the menu with your doctor!
Potato
Eating healthy, high-carb foods like potatoes can speed up your recovery. Not only do carbs provide you with the energy your cells need to heal, they also allow enzymes like hexokinase and citrate synthase to do their job, which help your wounds heal. Potatoes are also rich in anti-inflammatory plant compounds, vitamins, and minerals, including vitamin C, carotenoids, and manganese, which can optimize your immune response and help your body recover.
Berries
Berries are rich in nutrients and plant compounds that will provide anti-inflammatory, antiviral and immune support. Berries also contain antioxidants called anthocyanins and a fair amount of vitamin C, which helps heal wounds by stimulating the production of collagen, the most abundant protein in your body.
Salmon
Salmon is a powerhouse of essential nutrients for recovery. It is rich in protein, B vitamins, iron, and zinc. Research shows that the omega-3 fats it contains can help heal wounds and boost the immune response. Plus, just 85 grams of wild salmon provides more than 70% of your daily requirement for selenium, a mineral that can help your body fight inflammation.
Nuts
Almonds, pecans, and walnuts contain plant-based protein, healthy fats, and vitamins and minerals that promote healing. Vitamin E, which nuts contain, acts as an antioxidant, protecting cells from damage. It is also important for immune health. Some studies have shown that healthy levels of vitamin E can improve the function of immune defense cells called killer cells, which help fight infections and diseases.
Cruciferous
Cruciferous vegetables, such as cauliflower, broccoli, Brussels sprouts, and kale, are well known for their health benefits. They can promote healing with a wide range of vitamins, minerals, and antioxidants. For example, cruciferous vegetables contain glucosinolates. The body converts these compounds into isothiocyanates, which boost immunity, suppress inflammation, activate immune defenses, and cause the death of infected cells.
Meat by-products
Organ meats are some of the most nutritious foods you can eat. They may not seem very appetizing, but the vitamin A, iron, zinc, B vitamins, and copper, which are needed to produce connective tissue and collagen, are worth it. In fact, vitamin A is essential for healthy skin and wound healing. The high protein content will be very helpful for recovery from surgery and illness.
Eggs
To recover from surgery, your body will need significantly more protein than the usual daily recommendation of 0.8 grams per kilogram of body weight. Not only are eggs an excellent source of easily digestible protein, containing 6 grams per large 50-gram egg, but they also provide nutrients that support immunity and wound healing.
Domestic bird
Poultry, including chicken and turkey, contains glutamine and arginine, two amino acids that can promote wound repair and healing. Glutamine provides cellular protection during times of stress, such as illness and injury, while arginine promotes collagen production and wound healing. What’s more, arginine is quickly depleted during times of stress, injury, and illness, making adequate intake of this amino acid even more important.