Improve healing times by incorporating proper foods into your daily diet. According to MedlinePlus from the National Institutes of Health, vitamin C and zinc are involved with the healing process. Vitamin C helps form collagen that can be used to make skin, ligaments, blood vessels and tendons. Vitamin C also is a primary nutrient for wound healing and repair of bone and cartilage. Zinc is a mineral that plays an integral role in the body's immune system, including wound healing and cell growth. The recommended amount of daily vitamin C is 75 mg for women and 90 mg for men. The recommended amount of zinc for women is 8 mg and for men is 11mg.
Meat
Zinc is found primarily in meat and protein foods. Beef and oysters have the highest concentration and meet 40 percent or more of the daily recommended amount in each 3-oz serving. Chicken, turkey, pork and veal have lesser amounts but still meet 30 percent to 40 percent of the daily recommended amount. Vegetarian proteins that include nuts and seeds contain the least amount of zinc with only 10 percent to 30 percent in a 2-tbsp. serving.
Vegetables
Certain vegetables contain high amounts of vitamin C. Bell peppers, broccoli and kohlrabi have the highest concentration per half cup serving. Red bell pepper is the highest with 95 mg, broccoli has 60 mg, and green pepper and kohlrabi have 45 mg. Consume two to five servings of vegetables per day. Incorporate at least one vitamin C containing vegetable to help meet the daily needs.
Fruits
Vitamin C is found in highest concentration in fruits. Citrus and tropical fruits have are the most concentrated. Guava is the highest with 165 mg per fruit, papaya is next with 95 mg per fruit, oranges have 60 mg, strawberries 50 mg per half cup and grapefruit has 40 mg per half fruit. Consume two to four servings of fruit daily to help meet the recommended amount of vitamin C.
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