Are you trying to recover from an injury? Healing foods are an important tool in making a full and quick recovery. Other foods can delay recovery and cause harm. Incorporating healing foods into your eating plan will properly fuel your recovery and help you get back to normal activities sooner.

The key to a quick and successful recovery is eating foods that support your body’s natural healing processes. Optimal nutrition becomes essential. Normally healthy foods like whole wheat may become more trouble than they are worth. Even a simple piece of fruit, if it’s not the right kind of fruit, can cause more pain and delay recovery. Here is a guide to optimal nutrition for a quick recovery.

Healing foods:

  • Salmon is full of omega 3 fatty acids which have anti-inflammatory properties. It’s also a good protein source.
  • Brightly colored berries like blueberries and raspberries are high in fiber and high in antioxidants, which can lower pain when eaten in moderation.
  • Cottage cheese is a good source protein for muscle rebuilding. It actually has two types, both whey and casein. It also has good bacteria that can help boost your immune system. Studies have found positive results on the use of probiotics for improving moods.
  • Protein shakes are important to keep in your daily routine. They help hydrate, boost protein intake, and increase nutrition intake if you add fruits or veggies.
  • Organic, free-range chicken and grass fed beef can be a power boost of protein. Grill it, saute it, put it in soup or mix it into a salad. The amino acids in the protein will help used to help repair damaged cells and tissues.
  • Nuts contain zinc, which is supports the immune system, aids muscle formation and improves wound healing.

Harmful foods:

  • Added sugar breaks down collagen which is used in joint recovery.
  • Fruits that are high in sugar like figs, grapes and mangos will increase inflammation and pain.
  • Dairy is pro-inflammatory, so only have it in moderation. The protein in dairy will help recovery, but stick with 1-2 servings daily while in recovery.
  • Gluten is pro-inflammatory and will cause increased joint and muscle pain. Stay away from the pizza, donuts, crackers, and cupcakes that have wheat gluten. Look for gluten free alternatives or skip it altogether for best results. The gluten free alternatives are often high in empty carbohydrates.
  • Sucralose is a sweetener found in many “sugar free” protein bars and energy drinks, but it’s not good for you at all. It is basically sugar with added chlorine atoms, and yes, it’s as toxic as it sound. Rabbits fed sucralose developed GI symptoms.
  • Aspartame is another synthetic sweeter to avoid.
  • Dyeschemicals and preservatives will all be a drain on your immune system and weight down your healing processes.