Eat Well to Feel Well: 4 Diet Tips to Promote Healing

Nourishing your body is the key to unlocking its natural healing powers. Discover how simple dietary choices can pave the way to a healthier you…

Food is fuel for your body: if you want to preserve good health, it is imperative to have a balanced diet which is high in proteins, vitamins and minerals. 

Studies have repeatedly shown that nutrition plays a key role, not only in your physical fitness, but also in your mood, impacting everything from your energy levels to your immune system and even how fast you recover from illness. 

If you’ve been involved in a car accident, you know that such an event can affect many areas of your life, leaving you struggling financially, mentally, and physically.

Fortunately, with so many online resources available, it’s now easier for victims to navigate the legal process after a vehicle collision. For instance, accidentclaims.co.uk can provide you with all the necessary information on how to claim compensation. 

Although receiving a payout is indeed essential for recovery, the most important aspect you want to focus on after such an event is your health. Besides rest, food is crucial in promoting healing after an injury. 

The recovery process involves the replacement of damaged tissue; for this to be possible, it’s essential to increase your protein intake, calories and specific nutrients. Without them, your body won’t have the resources it needs, slowing down the healing process or even leading to possible complications. 

Make sure to get enough protein

As mentioned previously, protein contributes to tissue repair, which is why it matters so much for the recovery process. 

Eating foods rich in protein will promote collagen formation, which provides strength, structure and support to your bones, muscles, skin, and connective tissues. On the contrary, inadequate protein intake will prevent collagen formation, affecting wound healing.  

Practical tips on increasing your protein intake when recovering:

• Eat your protein first to ensure you eat it before you are too full

• Add nuts to your salad or cereal

• Drink milk with snacks or meals

• Give nutritional supplements a try (e.g., protein shakes and protein powder) after consulting with your healthcare provider.

It’s worth noting that everyone has different protein needs, depending on factors like weight, age, and activity level. You want to avoid eating too much protein, as this can lead to kidney problems, dehydration, and weight gain. So, make sure to talk to your doctor about how much protein you need and follow their recommendations.

Eat foods rich in vitamins, nutrients and minerals

When choosing foods that promote healing, you must ensure you’re getting nutrients, vitamins and minerals that play a crucial role in your recovery. 

These include the following:

• Vitamin A stimulates collagen, and it is best to get it from your diet instead of supplements to avoid health problems like blurred vision, bone pain or dry skin. You can eat several foods to get your fill of vitamin A, such as milk, cheese, carrots, peaches, mangoes, eggs, apricots, and liver products.

• Vitamin C, although mainly considered an immune booster, it also contributes to collagen production. Hence, you should include foods like kiwi, strawberries, tomatoes, broccoli, and spinach in your diet, as they are all good sources of Vitamin C. 

• Iron helps in recovery by providing oxygen to the wounded area of your body, so consider eating iron-rich foods, such as nuts, red meat, eggs, whole-grain bread, dried fruit, and fish. 

• Zinc is essential for the proper functioning of your immune system, so, unsurprisingly, it also matters in the would-healing process. Animal products like fish, poultry, eggs, shellfish, and so on are the best sources of zinc, so they should be part of your diet. 

Include whole grains in your diet

Whole grains are a great option when looking to increase protein content. Unlike refined grains, they contain fibre, minerals, vitamins, and healthy unsaturated fats. 

While they play a role in maintaining overall good health, whole grains are also crucial for promoting injury healing. 

Examples of whole-grain foods include oatmeal, pasta and crackers, quinoa, brown rice and black rice, and popcorn. 

Identifying a whole-grain product can sometimes be challenging. For example, since bread is brown, it gives the impression that it’s made from whole wheat. 

It is essential to read food labels so that you can make the right food choices, so here are some tips that you may find helpful:

• Check if the words whole grain are at the beginning of the ingredients list

• Suppose the product has more than one whole grain; check for the grains near the beginning of the list

• If you purchase a product with refined grains, search for words like fortified and enriched on the label

• If you usually eat white bread, consider replacing it with whole-grain white bread instead

Choose calories with nutritional value

Calories fuel your body for daily activities – they give you energy and help you recover faster. So, it’s important to include them in your diet as well. 

However, you must pay attention to this aspect and choose the right calories because not all are beneficial. Turn to nutritious calorie-dense foods, such as cheese, dried fruits, peanut butter, almond butter, and avocados.

As a general rule, you’ll need between 15 to 20 calories on a daily basis for each pound you weigh. But remember that your calorie intake will also be determined by your injury’s size and degree, so talk to your healthcare provider to ensure you’ll get sufficient calories. 

If you have diminished appetite during recovery, consider eating frequent meals in smaller portions instead of large ones.

The bottom line

When thinking about injury recovery, many people associate it with rehabilitation routines and physical therapy sessions. While they play a crucial role in healing, diet also matters – more than you may actually believe. The foods you eat during your healing can impact your mood and the recovery time frame.

Just like a car needs proper fuel to run optimally, your body also needs nutritious food as a power source. So, consider the tips above to ensure you will heal as quickly as possible and get back to your routine.