Just as there are foods that are bad for your body (such as those rich in trans fats, refined sugars, ultra-processed foods or those with excess salt), other ingredients are a springboard to recover better from an illness or regain strength after surgery.
When you have suffered an infection, lost weight suddenly, had an accident and have been immobile or have faced aggressive treatment, your body has different demands and needs that food can meet.
As detailedHealthlineexist Healing foods that help your body recover. Among its characteristics, it reduces inflammation, provides you with the energy fuel necessary to overcome fatigue, strengthens your immune system and heals wounds more quickly.
They emphasize fruits, vegetables, healthy fats and protein sources like those you will find below.
Green leafy vegetables
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These vegetables are rich in nutrients such as vitamin C, folic acid, manganese, magnesium and vitamin A, which are key to the immune system.
Therefore, including spinach, arugula, chard or watercress in your diet is key to providing your body with valuable antioxidants, rich in anti-inflammatory properties.
Several studies have shown that polyphenols such as quercetin, which are abundant in these foods, can suppress the production of inflammatory proteins such as TNF-alpha. Furthermore, vitamin C is essential for wound healing.
Eggs
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After surgery, a slightly higher protein intake the normal amount is between 100 and 135 grams per person per day for a person weighing 68 kilos.
Among the foods that contain high biological value proteins, eggs stand out, also rich in minerals, unsaturated fats and vitamins A and B12, as well as zinc, iron and selenium.
A medium egg provides 13 grams of protein. According toOylan FarmaIt is an essential nutrient for healing wounds, as it promotes the growth and development of tissues, improving blood flow to them.
Olive oil
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Considered one of the healthiest foods that exist, olive oil is full of virtues: it is an excellent source of healthy fats such as oleic acid and has up to 40 antioxidant substances.
It will help you reduce cholesterol if you suffer from hypertension or cardiovascular disease. But it also reduces the risk of diabetes, fights obesity and prevents cancer and neurodegenerative diseases.
Salmon and other oily blue fish
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Salmon is packed with protein, B vitamins, selenium, iron, zinc and omega-3 fats, which are key to healing wounds, reducing inflammation and improving immune response, as reflected in this study published in BMC Cancer.
An 85-gram serving of salmon would also cover 70% of your daily requirement for selenium, a mineral that regulates inflammation and immune response.
Other oily blue fish, such as herring, sardines and mackerel, also provide valuable nutrients such as fatty acids, which are key to reducing blood triglyceride levels and lowering blood pressure. They are also an essential food for reducing the risk of thrombosis.
In addition, oily fish will help you sleep better, and thus recover more quickly from any illness.
Berries
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Raspberries, blueberries and blackberries are some very important fruits for your health and you should add them to your snacks, breakfasts or afternoon snacks.
The reasons are basically 2.
On the one hand, they are very rich in vitamin C, which promotes wound healing by stimulating collagen production.
And on the other hand, they give you anthocyanins, plant pigments with anti-inflammatory, antiviral effects and keys to a strong immune system.
Nuts and seeds
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Don’t miss the opportunity to add seeds such as sesame, flax, pumpkin or chia seeds to your bowls, salads or containers, as well as a wide variety of nuts such as walnuts, cashews, pistachios or hazelnuts.
These are foods rich in plant-based proteins, healthy fats, and vitamins and minerals that promote healing. Vitamin E stands out, which protects against cell damage and fights infections, according to available scientific evidence.
Lean poultry meat
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Specific amino acids in proteins are essential for healing wounds quickly and boosting defenses. Healthline highlights that Poultry, such as chicken and turkey, contain glutamine and arginine.2 very important amino acids to promote recovery and healing.
The first provides cellular protection against the stress of injury and disease and the second stimulates collagen production and wound healing.
Tomatoes
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The tomato It is the food richest in lycopenea carotenoid with antioxidant, anti-inflammatory and chemotherapeutic effects on cardiovascular and neurodegenerative diseases and various types of cancer. The intake of this nutrient is very varied with an average consumption between 5 and 7 milligrams per day, according to this review.
In addition, tomatoes contain vitamins C, B, E and A, the latter being very important for preventing degenerative eye diseases such as macular degeneration. They are also rich in fibre and minerals such as potassium, which is essential for heart rate, muscles and the nervous system.
Another mineral in tomatoes is selenium, which protects the body against infections.
Viscera
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Organ meats such as liver and kidneys contain vitamin A, iron, zinc, B vitamins and copper.all of which are necessary for the production of connective tissue and collagen. Vitamin A inhibits inflammatory cells, heals wounds and contributes to healthy skin.
On the other hand, the viscera stand out for their high level of protein of animal origin.
Cruciferous
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You’ll recognize cruciferous vegetables by their shape: some of the best known are cauliflower, broccoli, Brussels sprouts and kale, delicious sources of vitamins, minerals and antioxidants.
Specifically, some studies highlight the presence of glucosinolates in these vegetables, compounds that the body converts into isothiocyanates. These are good for the immune system, as they suppress inflammation, activate immune defenses and induce death in infected cells.
They also have other key nutrients to help you recover, such as vitamin C and B vitamins.
Bivalve shellfish
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Various mollusks such as oysters, mussels and clams are the best source of zinc, a very important mineral for recovering after surgery, healing wounds and having a strong immune system, according to research to date.
To give you an example, just 6 medium oysters (59 grams) provide more than 300% of the recommended daily amount of zinc.
Sweet potato
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Carbohydrates are the fuel that gives you energy after an infection or operation. They are also rich in enzymes such as hexokinase and citrate synthase, which help repair wounds.
Among the most nutritious sources of carbohydrates, sweet potatoes stand out, also known as yams or sweet potatoes, rich in vitamin C, carotenoids and manganese, good for your defenses and your quick recovery.
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