If you are injured, your body needs certain nutrients to help the wound healing processes. A healthy, balanced diet can provide these nutrients, as can many supplements. However, you should always follow your doctor's advice regarding proper treatment and healing of wounds or injuries.
Vitamin C
Vitamin C has many different functions in your body, but one of its primary functions is to help create collagen, which is a major component of scar tissue. A vitamin C deficiency can make proper wound healing difficult. Citrus fruits are well-known sources of vitamin C, but many other fruits and vegetables provide significant levels of vitamin C, including peppers, tomatoes, broccoli and strawberries. Men need 90 mg of vitamin C per day and women need 75 mg per day.
Protein
A lack of protein can increase your risk for injury during exercise and it is particularly important when you have a wound that is healing. Your body uses the amino acids from protein-rich foods to maintain and rebuild your body's cells. Lean meats, eggs and dairy products are excellent protein sources; good vegetarian options include nuts and seeds, soy products and whole-grain foods. Most women need about 46 g of protein per day, while most men need about 56 g per day.
Zinc
Zinc contributes to proper wound healing -- particularly in the skin -- among other functions, including immune system maintenance and proper use of protein in cell replacement. Oysters are rich in zinc and you can also get it from high-protein meats like beef or pork, as well as beans, crab and cashews. Adult men need 11 mg of zinc per day, while adult women need 8 mg of zinc per day.
Vitamin A
Vitamin A contributes to inflammation reduction and helps facilitate wound healing. Your body also uses vitamin A for functions like maintaining healthy eyesight and preventing damage from free radicals. Cod liver oil, eggs, dairy products and some fruits and vegetables are rich sources of vitamin A. Men need 900 mcg of vitamin A per day, and women need 700 mcg per day.
References
- Office of Dietary Supplements: Vitamin C
- Centers for Disease Control and Prevention: Protein
- Office of Dietary Supplements: Zinc
- "Journal of the American Academy of Dermatology"; Vitamin A and Wound Healing; T.K. Hunt; October 1996
- Linus Pauling Institute; Vitamin A; Jane Higdon; January 2003
- Cleveland Clinic: Nutrition Guidelines to Improve Wound Healing
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