Aside from proper rest and physical therapy, a healthy diet is essential to healing your body. A diet filled with nutrient-rich whole foods reduces inflammation, boosts immunity and fights disease.
From kale to salmon, these 10 foods provide the vitamins and minerals your body needs to heal from injury. Try adding them to your meal plan:
1. Salmon
Eating a variety of whole foods is key to promoting a healthy diet. That's why Krishnan encourages people to try different foods and incorporate herbs, spices, fruits, veggies, proteins, nuts, seeds and fats into their meals.
A nutrient-packed food, salmon helps your body fight off inflammation and is rich in Omega-3 fatty acids and vitamin D. In addition, it contains selenium, a trace mineral that supports thyroid function and bone health.
Another nutrient-packed superfood, spinach contains vitamin A, calcium, magnesium, potassium, iron and protein. It also boosts your immune system and provides antioxidants. In addition, it is a good source of fiber and is low in sodium. Spinach can be eaten a variety of ways and pairs well with salmon. It's easy to add to smoothies, salads and cooked dishes. It's also a great addition to soups.
2. Dark Leafy Greens
Dark leafy greens like kale, chard, spinach, arugula and mesclun mix are nutritional superstars. They are low in calories, high in fibre and packed with vitamins, minerals and phytonutrients. They’re also easy to prepare and make for an excellent base for salads and smoothies.
They’re a good source of vitamin K, which is crucial for the body to form blood clots and speed up wound healing. They also contain calcium, iron and magnesium which help your muscles, bones and brain function.
A recent study found that those who eat a lot of leafy greens have lower risk for cognitive decline as they age. Try adding them to soups, curries and stews or fold them into an omelette or frittata. Also don’t forget the stems and tops of vegetables. They’re just as nutrient dense and don’t go to waste.
3. Oats
When eaten with a glass of low-fat milk, oats are one of the most nutrient-dense breakfast foods you can have. They are rich in fiber, a type of soluble fiber that lowers blood sugar and cholesterol levels and helps you lose weight, as well as phytochemicals called avenanthramides, which boost immunity.
Oats also contain B vitamins, and they are a good source of iron. In fact, the amount of iron in one cup of oats meets 11 percent of the recommended daily value for adults, according to the National Institutes of Health.
4. Bone Broth
Bone broth is made from animal bones and meat scraps that are boiled for anywhere from four to 24 hours, extracting as much of the nutrients from the bones as possible. People have been drinking bone broth for centuries and it’s said to heal the gut, decrease inflammation and improve the appearance of aging skin.
The protein in bone broth contains glutamine, proline and glycine which are amino acids the body uses to make collagen (the most abundant protein found in our muscles, bones, skin, hair and connective tissues). Glutamine is essential for gut health and helps to prevent leaky gut by regulating hormones that control hunger and full signals and promoting cell repair.
While there isn’t a lot of direct research on the benefits of bone broth, it can be used to help heal leaky gut, increase hydration and add flavour to soups, stews, sauces and other savory dishes.
5. Oily Fish
The healing foods diet is low in refined ingredients that can cause inflammation and high in nutrient-dense, whole foods to support the body’s natural ability to heal. Eating a variety of nutritious foods can help reduce symptoms of inflammation and prevent chronic disease, like heart disease, diabetes and cancer.
Oily fish like salmon and mackerel contain healthy omega-3 polyunsaturated fats which the human body cannot make and must get from food. These fatty acids are linked to a number of health benefits, including reducing depression, lowering cholesterol levels, reducing blood pressure, improving eye health and boosting brain function.
If you can’t eat tuna, you can still get your omega-3s from oily fish like sardines and anchovies. Also try shellfish, like mussels, that are loaded with omega-3s. Ounce for ounce, they have more omegas than tuna. They also offer other essential nutrients, including protein, vitamin D, iodine and potassium.
6. Nuts
While loading up on processed foods like sugary drinks and refined grains can increase inflammation and tank energy levels, a healing diet that includes fruits, veggies, whole grains, nuts, fish and healthy fats boosts immunity, heals the body and protects against disease.
When shopping, aim for raw nuts rather than roasted or salted varieties that contain added sodium. Nuts provide protein and other nutrients, and their healthful fats can help reduce inflammation and improve cholesterol levels.
The best types of nuts to eat include peanuts, almonds, hazelnuts and pistachios. All of these nuts are a source of protein and healthful fats, and they also provide important antioxidants. But be careful about eating too many nuts, as they can be calorie dense and lead to weight gain. The benefits of berries include a host of vitamins and minerals, plus a high amount of dietary fiber. Try berry-infused yogurt or oatmeal, smoothies and a variety of green salads.
7. Garlic
Garlic is an immune-boosting powerhouse thanks to its sulfuric compounds, including allicin and diallyl disulfide. These compounds have antibacterial, antifungal and antiviral properties. One study found that eating garlic reduced the number of colds and flu symptoms, as well as the amount of sick days people had to miss work.
Garlic also stimulates the cells that support immunity, including macrophages, lymphocytes and natural killer cells. This helps with inflammatory skin conditions like psoriasis, while also improving heart health by lowering cholesterol and blood pressure levels.
A healing foods diet provides the body with nutrients that help it reduce inflammation, improve mood and increase energy. The whole food diet includes healthy fats, proteins and vegetables and limits processed and sugary foods. It's a better choice for overall health, and helps prevent nutritional deficiencies. A diet that includes these 10 healing foods will aid the body in recovery from illness and injury.
8. Berries
Berries are sweet, tasty and loaded with antioxidants. They help fight free radicals that lead to oxidative stress, which is responsible for early aging and disease.
Studies show that blueberries contain phytochemicals and fiber that affect the gut microbiome, where 60 to 80 percent of your immune system resides. They also provide plenty of illness-fighting vitamin C.
Swapping processed and sugary foods for a healing diet filled with fruits, veggies, healthy fats and protein-rich foods is good for your health. It reduces inflammation, improves mood and heart health, boosts immunity and wards off disease. Plus, it’s better for the planet and it just feels good! Try adding fresh berries to salads, smoothies and cooked cereals. For a satisfying snack, enjoy a bowl of berries with yogurt and chia seeds.
9. Whole Grains
Carbohydrates are important fuel for your body, and whole grains can be a great source of energy. However, it is important to select a variety of grains that will provide you with a wide array of nutrients such as fiber, vitamin E, magnesium, iron and B vitamins.
The best way to incorporate whole grains into your diet is by replacing refined grain products with their healthier, whole grain counterparts. When choosing breads and pasta, be sure to look for "whole wheat" or "100% whole grain" on the ingredient label. Another easy way to increase your intake of whole grains is by adding cooked brown rice, quinoa or farro into meals and snacks. Phytic acid and fiber in these foods also act as natural chelators, helping to reduce heavy metal exposure. The combination of these two components can also help to protect against inflammation and chronic health conditions.
10. Water
Water is one of the most important healing foods for the body. It protects us from infections, wards off diseases, reduces bloating, stops diarrhea, promotes healthy skin and can improve brain function.
It also provides key electrolytes like potassium and magnesium. You can drink it plain, add fruit or try a water enhancer (in tablet, liquid or powder form) for a flavor boost that tastes better than sugary sodas.
The best wound care clinics emphasize the importance of eating a balanced diet that includes foods high in protein, vitamins and antioxidants. For example, the amino acid arginine increases blood flow and oxygen to the wound, which promotes tissue growth. You can get arginine from pumpkin seeds, milk and yogurt. Vitamin C helps the body absorb iron and fight infection, which you can get from berries and citrus fruits.
