Top foods to help you recover from a sports injury:
Whether you’re an amateur jogger or a fitness fanatic, it
can feel like all your hard work has gone to waste if you suffer an injury.
Thankfully, there are things you can do (besides visiting your doctor) that can
help your injury heal and your body recover. This includes making sure you eat
the right foods.
There are different substances, minerals and vitamins in
foods that can all help in the injury recovery process, from reducing inflammation
to helping to repair tissue and bone, and fighting further infection.
Here are some of the top foods that can help you heal from
an injury to get you back in the gym, on the sports field, or just happily
jogging through your local park.
Food rich in Antioxidants:
After an injury it’s important to keep your body strong. Antioxidants
help protect your body from free radicals, which are destructive compounds that
can make us weaker by damaging healthy cells. Foods high in antioxidants are
important to recover from an injury because they help control these free
radicals, which, in turn, allows the body to focus on repairing itself.
Foods includes:
Berries, like blueberries, strawberries, raspberries and
cranberries
Ginger
Prunes
Walnuts
Foods rich in Vitamin:
After an injury it’s important to protect the body from
infection so it can heal. Vitamin A stimulates the production of white blood
cells in the body, which help fight off infections. White blood cells are also
as known as “the keeper of the injury” because they protect an injury and
increase the rate of healing. The vitamin also helps in remodelling bone and
regulating cell growth.
Foods include:
Carrots
Spinach
Butternut Squash
Sweet Potatoes
Foods rich in Vitamin C:
In helping with healing after an issue injury, like
repairing a wound, vitamin C is crucial. This is because it helps in the formation
of new connective tissue. The vitamin helps build new protein for the skin and
scar tissue, as well as for tendons, ligaments and blood vessels. It also helps
the body maintain cartilage and bone tissue.
Foods include:
Broccoli
Citrus fruits, such as oranges, grapefruit and lemons
Kiwi
Peppers
Food rich in Omega-3 fatty acids:
This is one type of fat you don’t want to cut out of your
diet, especially after a sports injury. Research studies have shown that
unsaturated fatty acids can reduce swelling and inflammation – the first stage
of a soft tissue injury. Reducing inflammation can help lower pain and progress
the overall healing process.
Foods include:
Flax seeds
Mackerel
Salmon
Walnuts
Foods rich in Protein:
There’s a reason why this substance is popular among
bodybuilders. The building of muscle comes from repeatedly repairing and
replacing damaged muscle fibres, which are intensely worked on during a
workout. Protein helps the muscle recover in the repair and recovery process,
so food high in this substance can play a part in muscle injury too.
Foods include:
White meats, especially, chicken and turkey
Eggs
Greek yoghurt
Tuna
Food rich in zinc:
Zinc is in every tissue of the human body. This means it can
be very important in the healing process for all injuries. The mineral helps
the body use the fats and proteins (such as those consumed from food mentioned
earlier) to promote growth and heal injured tissue. It also helps keep the
body’s immune system strong to protect it from infections.
Foods include:
Beef
Nuts, especially cashew and pine nuts
Seafood, particularly cooked oysters
Seeds, like pumpkin, squash, sesame seeds and sunflower
seeds.
Having your sports injury examined:
While a good diet that includes foods like these can help
you recover from an injury, it’s a good idea to book an appointment with your
doctor to get your injury looked at by a professional.
Better still, consider asking to have an MRI examination, so
a professional can examine your injury in detail. Many UK clinics, hospitals
and doctor services, like Sevenoaks Medical Centre in Kent, offer an MRI Scan. This imaging service will allow a consultant to know the full extent
of damage your injury has caused and the best treatment you’ll need. With the
right treatment and rehabilitation process, you can be on the road to recovery
and enjoying your sport of choice in no time.
*This post was in collaboration with the London Bridge Hospital
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