The food and drinks you have can both help or hinder your recovery if you are recovering from any illness or surgery. Food like fruits, vegetables, healthy fats, and protein sources are known to reduce inflammation, help to improve immune function, stimulate healing, and give the necessary fuel to your body to recover. Here, we have listed below 5 food that helps you to recover your body.
List of 5 Foods that Heal your Body
- Leafy Green Vegetables
Vegetables like kale, spinach, arugula, mustard greens, and Swiss chard are all leafy green vegetables that are packed with nutrients to decrease inflammation, improve immune function and heal wounds. They are the perfect option to accelerate recovery.
These vegetables include high Vitamin C, magnesium, folate, and pro-vitamin A, which are very necessary for immune function and overall health. Also, they have powerful anti-inflammatory and immune-supportive properties as these vegetables are rich in polyphenol antioxidants
Additionally, research shows that certain polyphenols that are concentrated in green leafy veggies may help conceal the production of inflammatory proteins like TNF-alpha, including the antioxidant quercetin. Furthermore, vitamin C is vitalfor wound recovery, if one is recovering from surgery.
If the body has gone through surgery, it needs more protein than the daily Recommended Daily Allowance (RDA) of 0.36 grams per pound of body weight. It is suggested by the American Society for Enhanced Recovery that 0.7–0.9 grams of protein per pound (1.5–2 grams per kg) are needed after surgery.
Eggs are a good choice for highly absorbable protein. It provides 6 grams of protein and also nutrients that support immune health and wound recovery. Whole eggs include vitamins A and B12, along with zinc, iron, and selenium, which play vital immune functions.
Salmon includes protein, B vitamins, selenium, iron, zinc, and omega-3 fats. Omega-3 fats help wound recovery, improve the immune system, and decrease inflammation when taken in supplement form. Only 85 grams of salmon delivers over 70% of your daily needs for selenium, a mineral that controls inflammation and immune function. However, you should first talk to your doctor before starting to consume Salmon like fish oil supplements before or after surgery. However, these supplements don’t increase bleeding risk, but some surgeons recommend against fish oil.
Berries are filled with nutrients and plant compounds to help your body’s recovery. For instance, berries supply ample vitamin C, which stimulates wound healing by promoting the most abundant protein in your body- the production of collagen.
Berries also include antioxidants such as anthocyanins, which are plant pigments to give vibrant color, and provide anti-inflammatory, antiviral, and immune-supporting effects.
- Nuts and Seeds
For healing your body during the recovery process the great choices are nuts and seeds like almonds, pecans, walnuts, sunflower seeds, and hemp seeds. These foods supply healthy fats, plant-based protein, and vitamins and minerals to support your healing.
These nuts and seeds are good sources of zinc, vitamin E, manganese, and magnesium. Vitamin E plays the role of an antioxidant in your body, guarding against cellular damage.
Some analyses claim that consuming vitamin E levels may improve the function of protective immune cells, such as natural killer cells, which help fight illness and disease.
So, if your body is going through any illness or surgery, we have mentioned some necessary fuels and food above so your body can promote the healing process. Salmon, nuts and seeds, green leafy vegetables, etc. are all good options for optimizing recovery.