Your routine food choices play an important role in your body's ability to resist and heal from health problems. An optimum diet for healing, according to the University of Michigan Department of Integrative Medicine, contains a variety of whole, nutritious foods and promotes enjoyment. For additional benefits, avoid restrictive diets and excessive overeating, exercise regularly and aim for restful nightly sleep. If you have a medical condition, seek guidance from your doctor or dietitian.
Whole Grains
Whole grains come straight from the stalk and haven't lost healthy fats, fiber, vitamins, minerals or protein during food processing. Similar to refined grains, they provide valuable amounts of glucose, which is your body's main dietary energy source. Unlike refined grains, however, they have a mild impact on your blood sugar, which can lead to more stable, lasting energy, moods and appetite control. Your body requires more glucose during the healing process, according to James Collier, consultant in nutrition and moderator of Dietetics.co.uk, because inflammation that accompanies wounds and many illnesses uses energy faster. As fiber-rich foods, whole grains also help your body eliminate waste products and can help alleviate constipation. Nutritious whole grain foods include 100 percent whole grain breads and pasta, oatmeal, brown rice, quinoa, popcorn and pearled barley.
Fruits and Vegetables
Fruits and vegetables are prime sources of antioxidants, such as vitamin C and beta-carotene, that can prevent and repair damage to your body's cells. The effect of antioxidants, according to the American Dietetic Association, is much like placing sliced apples in orange juice. The vitamin C-rich juice prevents the apple flesh from browning. Eating antioxidant-rich foods helps prevent and reduce similar "browning," or damage, in your body. They may help slow the development of cancer-causing substances, delay the onset of heart disease and diabetes, lower your risk for infections and enhance overall immune system function. Fruits and vegetables particularly high in antioxidants include berries, cherries, tomatoes, citrus fruits, leafy greens, broccoli, bell peppers and squash.
Protein-Rich Foods
Without enough protein, the rate at which your body heals from conditions, such as wounds, slows down. Foods rich in protein, such as fish and dairy products, are rich sources of calcium, which supports bone health, and vitamin D, which helps your body absorb calcium and allows your immune system to resist bacteria and viruses. Protein is also necessary for lean tissue growth and repair and overall physical strength. For heightened benefits, choose fish, skinless poultry, egg whites, beans, lentils, and low-fat milk and yogurt over red and processed meats and high-fat dairy products, which may promote inflammation.
Healthy Fats
Fats help your body absorb fat-soluble nutrients, including the antioxidant vitamin E. They also help fuel your muscles with energy and promote positive brain function. Healthy fats known as omega-3 fatty acids may help reduce the effects of rheumatoid arthritis, high blood pressure, diabetes, depression and heart disease, according to the University of Maryland Medical Center, by reducing inflammation. Valuable sources include fatty fish, such as salmon, mackerel, halibut and sardines, ground flaxseed, walnuts, seeds, avocados, and canola and olive oils. Choose fatty fish or plant-derived fats over unhealthy fat sources, such as fatty meats, butter and margarine, most often.
References
- Dietetics.co.uk; Nutrition and Wound Healing; James Collier BSc
- American Dietetic Association; What is an Antioxidant?; Sept. 14, 2006
- Office of Dietary Supplements: Vitamin D Fact Sheet
- University of Maryland Medical Center: Omega-3 Fatty Acids
- University of Michigan Department of Integrative Medicine: Healing Foods Pyramid
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