Wounds or punctures to the skin need healing time. Your medical professional will advise you to take medicines and change dressing regularly but it’s also beneficial to pay attention to your diet. You need to avoid certain foods (think junk), while focusing on others that could help you heal. Here are 8 popular foods that can help turn up the dial of the recovery process…
1. Turmeric
The good old humble spice from our kitchen is a powerful healer. In the case of a deep wound, there is inflammation and the body is in dire need of antioxidants. Turmeric contains curcumin, a powerful antioxidant compound that has anti-inflammatory properties too.
2. Tomatoes
Tomatoes are a rich source of Vitamin A, Vitamin C, and Lycopene. Vitamin A is important for cellular growth whereas Vitamin C is needed for the maintenance of the tissues.
Lycopene is an antioxidant that wards off infections. Enjoy raw tomato slices with a dash of sea salt and olive oil or fresh tomato soup, you are sure to benefit from this incredible food.
3. Salmon
Salmon is an excellent source of Omega-3-fatty acids and Vitamin D. Omega-3-fatty acids are known to help fight infections and aid in production of essential peptides of the immune system. Vitamin D is needed for blood clotting and for good bone density.
Why not try…
- Grilled salmon fillets with veggies of your choice
- Add salmon to a salad
- Thai Salmon Fish Cakes
4. Walnuts
Every 100gm of walnut contains 39% magnesium, around 13% protein, 25% vitamin B6, 16% iron and 2% vitamin C. Walnut consumption decreases the level of N-telopeptides of type 1 collagen in the blood. This leads to better bone density and a quick inflammatory response to the wound.
Here are quick tips for including walnuts in your diet…
- Add walnuts to your favourite baked treats
- Add walnuts to your salads
- Enjoy a handful of walnuts as a snack
5. Kale
When you are recovering, it’s beneficial to have foods that will enhance your body’s functioning. Kale is a rich source of calcium, vitamins, and antioxidants.
Kales high iron content ensures proper blood supply to the site of injury. Nutrient transportation through the blood cells need vitamins in proper ration. Kale compensates for the loss incurred during injury.
Easy ways to include kale in your diet:
- Add kale to your smoothies
- Make kale salad with fresh ingredients
- Experiment making Kale chips as a healthy snack
6. Greek Yogurt
Greek yogurt is power-packed with proteins, probiotics, calcium, and zinc. It supplies your body with essential nutrients and maintains a good digestive system.
Zinc is needed at every step of the wound healing process. Right from the blood coagulation to the scar formation, your body needs zinc. Greek yogurt is a rich source of this micronutrient.
Go for any of the following ways to enjoy this:
- Mix fresh fruits of your choice in the Greek yogurt and make a smoothie
- Garnish hot dishes (like curry) with yogurt
- Take cold yogurt as a healthy alternative to ice cream.
7. Beetroot
When you have a wound, your body’s nutrient levels naturally decrease which you need to compensate for. Beetroot contains a good percentage of Iron, Zinc, Vitamin C, Vitamin A, folic acid and beta-carotene. Iron is important for the maintenance of hemoglobin levels in the blood.
Hemoglobin transports nutrients and minerals from one part of the body to others. For proper wound healing, elements need to reach the injury site. Iron and zinc facilitate the blood to do this.
Beetroot also contains vitamin C which strengthens the immune system. Beta-carotene is a precursor of vitamin A. It is also an antioxidant that prepares the body to fight post-injury infections.
Some recipes for beetroot in your diet are
- Add fresh beetroot pieces to your salad
- Make beetroot juice
- Throw some beetroot into your smoothies
8. Sweet potato
Sweet potato is the tuberous root of Ipomoea. It is globally consumed as a vegetable. It is a rich source of antioxidants, polyphenols, Vitamins A, B and C, and Anthocyanins.
Sweet potato consumption promotes collagen. Collagen is important for the regeneration of damaged tissues. Sweet potato also contains free radicals that fight the infections post-injury. The anti-inflammatory compounds of sweet potato promote cellular regeneration after injury.
Some innovative ways to consume sweet potato are
- Use sweet potatoes in your healthy snacks like homemade protein bars
- Take boiled sweet potatoes in place of mashed potatoes
- Roast sweet potato and replace it with French fries
Summing up
When you get an injury, it is important that your diet is as well balanced as possible. Apart from your regular foods, you should try and include some of the foods mentioned above to help promote a speedy recovery. Refer to the blogs here for more health-related articles.
