Five Foods To Eat To Heal an Injury

Wounded LegDumlao/Unsplash

Muscle pains, tears, and strains do happen as we go about with our daily lives. Even so, no one likes to stay indoors because of an injury. That's why we always visit our physiotherapists because of muscle injuries.

However, deviating from your daily routine due to muscle injury isn't fun – especially if you're an outdoor person.

You've gone to the clinic, and the doctor has checked your wounds.
So what's there to do if you have an injury besides getting some rest? You wonder! Well, as it turns out, your muscles need recovery foods.

Your diet and nutrient intake can play a massive role in accelerating your healing and recovery process.
Fortunately, eating foods rich in vitamins, proteins, antioxidants, and minerals can help you heal muscle injury.

Furthermore, these foods can assist heal your wounds and mend fractured bones.
So, in addition to your doctor's recommendation to ice your injury, you can pick the proper combos of ingredients to pace up your recovery.

This article list five foods studies say may help recover from an injury.

1. Vitamin D and Calcium-Rich Foods

In case of an injury, eat foods that can give you enough calcium.
Calcium helps with nerve signaling and muscle contractions in the body.
It's also an essential part of teeth and bones.

On the other hand, vitamin D helps your body absorb calcium.
Studies say that vitamin D helps in the recovery of anterior cruciate ligament injury.
Thus, calcium combines with vitamin D to help the body recover from a bone fracture.

As a result, vitamin D and calcium work hand in hand to heal injuries.
Here are examples of Calcium-rich foods,

• Broccoli
• Okra
• Seaweed
• Sardines
• Almonds
• Dairy products

BroccoliArtiom Vallat/Unsplash

2. Protein-Rich Foods

Protein is essential in a building block for muscle and tissues in your body.
Wounds immobilize your body parts which leads to a decline in muscle mass and strength.
Inflammation may slow your body's healing time. But, if your diet has enough proteins, then you can limit this loss.

What's more, are foods rich in protein prevent inflammation.
Eating more proteins after an injury helps your body to rebuild lost muscles.
Research says eating a protein-rich diet for dinner helps one to rebuild muscles while sleeping.
So it would be wise to add protein-rich foods to your daily menu like,

• Meat
• Poultry
• Beans
• Peas
• Fish

Chicken WingsMontano Chad/Unsplash

3. Omega-3 Fatty Acids
After getting an injury, some inflammation occurs.
And it's a natural response since inflammation triggers the recovery process.
But, excess inflammation slows your healing process.

And that's why you need to shop for foods with Omega-3s. Eating foods rich in Omega 3 fats helps reduce inflammation.

Foods rich in fats that have anti-inflammatory properties include,

• Walnuts
• Flax seeds
• Chia seeds
• Fish
• Algae

WalnutsSahand Babali/Unsplash

4. Vegetables and fruits rich in Vitamin C

Vitamins assist your body in making collagen. Collagen helps the body to maintain muscles, skin, bones, and tendons.

So, vitamin C helps your body to repair tissues after an injury.
It also has anti-inflammatory and antioxidant properties. These properties can help you speed up your healing by preventing excess inflammation.
The good news is that getting vitamin c through dieting is very easy.

Below are some of the natural foods that contain high amounts of it;

• Dark leafy greens
• Papayas
• Broccoli
• Kiwi
• Mangoes
• Yellow bell peppers
• Berries

PapayasDebora Cardenas/Unsplash

5. Zinc-Rich Foods

Are you getting enough Zinc from your daily menu?
Well, Zinc has proteins and enzymes that are necessary for tissue repair and wound recovery.
Studies say people who neglect foods that contain Zinc delay their recovery.

To recover quickly, you should eat more foods that are rich in Zinc, for example;

• Fish
• Shellfish
• Nut and seeds
• Whole grains
• Pulses
• Meat

Whole grain cup cakesDu Preez/Unsplash

The takeaway

Thus the foods mentioned above in this article provide the fuel necessary to help you with your recovery regime.
Remember, the above foods will complement a physiotherapist-guided plan to help you recover from muscle injury.
If you have injured yourself, seek medical assistance from a doctor to assess your wounds.

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