Proper nutrition is always best practice. But when you’re wounded, it’s imperative that you pay extra attention to your diet if you want to heal more quickly. The Academy of Nutrition and Dietetics has recently come forward with updated dietary recommendations.
EAT WELL, FEEL WELL SOONER
On a daily basis, the foods you choose to ingest play a factor in how you feel. But if you are hurt and your body is wounded, you actually need to up your nutritional game.
Most wounds, when they remain uninfected, heal pretty quickly, especially if they are minor cuts and scrapes. However, wounds that are, large, too close to bone, or become badly infected will require medical care.
Your body will require boosted nourishment for healing the injury. Nutrients can be depleted from weeping wounds. In order to promote healing from any serious wound, your body will need an increase in vitamins, minerals, proteins, and hydration.
HEALTHY HEALING DIETARY RECOMMENDATIONS
The nutritional “wound healing” recommendations of the Academy of Nutrition and Dietetics are fairly similar to what most health experts suggest. Here is an overview:
1 ) Eat an ample amount of calories, proportioned properly between proteins, vegetables, fruits, dairy, grains, and good fats. Your dinner plate should be half-filled with green vegetables. A quarter should be protein. The last quarter should be shared with good carbs and good fats.
Some good veggies: broccoli, kale, spinach, Brussels sprouts, and asparagus
Some good proteins: fish, chicken, turkey, tofu, grass-fed beef, and lentils.
Some good carbs: brown rice, quinoa, beets, sweet potatoes and carrots.
Some good fats: milks: coconut, almond, soy, and rice; flaxseed oil, avocado, and nuts
2) Aim for at least 80 grams of protein. (20-30 grams each meal plus 10 or more for each snack.)
3) Stay hydrated. Drink water, milk: almond, soy, coconut, or rice, fresh-squeezed juices. Avoid caffeine and alcohol as they tend to dehydrate.
4) If you’re diabetic, work with a dietician to keep your blood sugar levels controlled.
The Cleveland Clinic proposes upping your intake of protein, vitamin A and C, as well as Zinc to promote wound healing. Here are some suggestions for foods high in those specific vitamin and mineral content.
Vitamin A: Dark green, leafy veggies, liver, fortified cereals, carrots, and orange and yellow veggies.
Vitamin C: Berries, citrus fruits, broccoli, cauliflower, cabbage
Zinc: Beef, kidney beans, oysters, shrimp
For other updates on best health practices, check out www.GetThrive.com