While the modern world has made many things more accessible than ever before, it has changed our relationship with food. Most people no longer eat local food or invest in buying the right kind of produce to cook. The wave of junk food has swept over, leading to many people suffering from a sleuth of diseases. As there are so many options around, most people go for the most inconvenient option, no matter how unhealthy it is. However, recent years have made people more aware of the need for healthy eating. Eating the right kind of food not only makes you healthier but also helps your body recuperate faster. Don’t believe me? Here’s a look at the healing diet, which helps wounds heal quicker, and the body revive after a surgery or something traumatic.
What is the Healing Diet?
The human body requires a certain amount of vitamins, minerals, and other micronutrients to sustain itself and heal itself. The healing diet aims to supply the body precisely by increasing the intake of healthy foods known for healing properties. This includes a host of healthy options such as veggies, fruits, eggs, poultry, and healthy lean meat. Your body requires these nutrients to heal wounds, repair damaged cells, and grow new ones. The most essential nutrients when it comes to healing wounds are proteins, Vitamin C, and Zinc. So, how do you stay on the Healing Diet?
How To Follow the Healing Diet
- Eat a variety of foods from different nutrient groups daily to get the benefits of an all-round diet.
- Eat regular meals and ensure that you have meals at the same time so that your body falls into a rhythm
- Try to eat 5 or 6 small meals every day by including different kinds of food items.
- Make sure you include enough foods rich in protein, zinc, and vitamin C.
- Drink at least 4 liters of water every day.
- Limit your consumption of unhealthy foods, such as junk food and soda.
- Increase your iodine intake.
- If you feel nauseous, include ginger in your diet.
What Does it Include?
Leafy Greens- High in Fiber
Veggies like kale, lettuce, spinach, cabbage, and mustard greens are very healthy superfoods that help recharge the body. They contain a lot of supernutrients and are a great source of antioxidants that help prevent damage and repair the body. Furthermore, all these leafy greens are also high in fiber, which aids in digestion and nutrient absorption. Fiber should be consumed in the right amounts to maintain the correct blood sugar levels and also to improve heart health. Another great benefit of having enough fiber is that it helps you feel satiated, preventing cravings, and helping you stay on a diet.
Eggs- High in Protein
Eggs are another everyday superfood that provides a plethora of nutrients to the human body. They are one of the best bioavailable protein sources in the world. Protein is a building block for life and one of the most essential nutrients for healing and repair. It is also necessary for the building of muscle and to prevent weight gain. 100 grams of eggs add only 52 calories while being rich in proteins. They also contain a good amount of Vitamin D, which promotes healthy bones, skin and prevents blood sugar spikes. If all that wasn’t enough, eggs also play a crucial role in preventing heart diseases and liver problems. In case you are a vegetarian and don’t eat eggs, turn to plant-based proteins in the form of paneer, tofu, soy, and legumes.
Yogurt – Great Probiotic for the Gut
Having good gut health is essential in maintaining good overall health, and nothing helps your stomach the way yogurt does. It contains a lot of healthy and essential bacteria that help in food digestion and nutrient absorption. If you don’t have a healthy gut, it can lead to weak immunity, liver problems, and even diseases like irritable bowel syndrome. Therefore, the gut lining, which contains the bacterial ecosystem called the microbiome, is integral to ensuring good health. Yogurt, being a great probiotic, helps in repopulating this microbiome, which guarantees that you will improve your gut activity. It can treat upset stomachs, soothe inflamed digestive tracts, and are a great source of calcium, potassium, magnesium, and Vitamins B2 and B12.
Berries – Rich in Antioxidants
Free radicals cause a lot of tissue and cellular damage within your body. The best micronutrient that helps prevent this damage and repair it is antioxidants. Most fruits serve as treasure troves of this very essential micronutrient. They protect your cells and tissues against free radicals, which, if left uncontrolled, can even cause cancer. Therefore, antioxidants help prevent wrinkled skin, inadequate immunity, and even more severe ailments. Berries can be consumed in any way, tasting good naturally and also when added to yogurt to create amazing fruity smoothies. Make sure you have some berries every day in the form of Jamun, mulberries, strawberries, cranberries, blackberries, blueberries, or raspberries.
Milk – High in Calcium
A lot of women suffer from a reduction in bone density after they cross the age of 40. This is primarily caused due to deficiency of calcium within the body. Make sure your bones stay healthy well into your later years by having enough calcium daily. Milk and other dairy products are a great source of calcium, while also being rich in protein, fat, vitamin D, vitamin B1, B2, and B12. Furthermore, milk also contains a lot of collagen-boosting components, which help you have flawless skin.
Nuts – High in Healthy Fats
While you might have grown up hearing that fats are bad, that isn’t always the case. Our body requires a lot of healthy fats to function properly. The best source of such healthy fats are nuts, including walnuts, pistachios, cashews, macadamias, and almonds. These nuts are rich in Zinc, Iron, Calcium, Magnesium, Folate, and Vitamin E. They also serve as a great source of plant-based protein, which helps in building the body and repairing worn-out cells and tissue. Healthy fats, like monounsaturated fats and LDLs, are required to boost heart health and prevent clots.
Other Foods To Include
|Protein Source||Vitamin C Source||Zinc Source|
|1 cup of milk (8 grams)|
1 ounce of cheese (7 grams)
1 cup of plain yogurt (8 grams)
3 ounces of fish (21 grams)
3 ounces of poultry (24 grams)
3 ounces of red meat (21 grams)
1 big egg (6 grams)
½ cup of tofu (10 grams)
1 cup of beans (15 grams)
Green bell peppers
Now that you know how eating right can help wounds heal faster than ever before include these in your daily life to take a turn towards a healthier body. In case you are planning on taking supplements, make sure you consult a doctor to choose the right one for your situation. Eight times out of ten, though, most doctors will ask you to make lifestyle changes rather than eat supplements. These include eating healthy, getting enough sleep, and exercising enough. Go start on the healing diet and feel your body thanking you for the same!