You are advised to rest your body from burdensome activities while still recovering from an injury. Now while resting, it turns out there are some foods that you can consume so that the injury heals quickly. Not only that, some food choices below also help to increase your stamina. Come on, peek further!
A variety of healthy food choices that help to heal quickly
Most people who are injured tend to reduce their food intake, for fear that their weight will rise again because they are "fasting" sports. However, this is a wrong step of recovery. Reducing food intake will actually prevent the body from recovering from injury.
Reported by Fitness Magazine, during the recovery period, bodily injury still requires energy and nutrients needed to repair damaged tissue or body cells. Here are four types of foods that you can consume so that your injury heals quickly.
1. Foods high in protein
Injuries make the injured body part inactive. This causes a decrease in muscle strength and mass. Protein-rich foods, especially those containing amino acids, can minimize these negative effects by preventing inflammation from getting worse. Amino acids repair damaged tissue and cells in the wound. For this reason, increasing the intake of protein-rich foods will speed up the recovery process from injury.
You can choose your daily menu with red meat, fish and seafood, chicken, eggs, milk, milk products (cheese and yogurt), or a choice of foods high in vegetable protein. If you can't get enough protein from all your food intake, consider consuming milk protein.
However, the amount of protein you need varies greatly depending on age, sex, height, weight, activity level, and medical history. Athletes tend to need more protein than people who are not or quite active.
2. Foods rich in vitamin C
Vitamin C contains antioxidants that help reduce inflammation in the body so that injuries heal quickly. This vitamin is also needed for protein metabolism and collagen formation, which is an important connective tissue in the body that helps maintain healthy bones, muscles, skin, and tendons.
In addition, vitamin C intake is also proven to increase your body's immune energy by stimulating the production of white blood cells. Vitamin C is also needed by the body to help absorb iron so that it can also help you avoid anemia. With all these functions, vitamin C can help you increase your body's power and prevent you from fatigue.
There are many choices of foods high in vitamin C that you can consume during your recovery period. Starting from peppers, strawberries, broccoli, tomatoes, melons, cabbage, kiwi, mango, to spinach.
3. Zinc-rich foods
Reported from Live Strong, a 2003 article in the journal Alternative Medicine Review reported that zinc plays an important role in helping DNA formation to cell division and protein synthesis, which is important for healing muscle injuries. Zinc is usually found in high protein foods. So, when consuming high protein foods means increasing zinc in the body.
4. Other foods
Besides protein, meat and fish contain creatine which can increase muscle mass and strength. This natural substance has become a popular supplement commonly used as a supplement and also helps speed healing of injuries.
Then, to strengthen the joints and reduce joint pain, you can consume glucosamine. This substance is not only found in fluids that surround the joints but can also be obtained from foods such as fermented shellfish or corn and supplements. Glucosamine is also involved in the formation of tendons, ligaments, and cartilage. But glucosamine supplements, sometimes cause allergies to shellfish or iodine and pose a risk to people with diabetes, pregnant women, asthma, and hypertension.
Furthermore, the compounds in cherry juice and turmeric have anti-inflammatory properties that help reduce swelling so that injuries heal quickly.
- 7 Tips For Preventing Injuries While Exercising
- The Right Way to Recover After Marathon To Not Injury
- Is Kinesio Tape Effective in Overcoming Sports Injuries?