Many foods, including fruits, vegetables, healthy fats, and protein sources, have been shown to reduce inflammation, improve immune function, promote healing, and provide the fuel necessary for you to get on the mend.<\/strong><\/p>\n

Whether you\u2019re recovering from an illness or surgery, the foods and beverages you consume can either help or hinder your recovery.<\/p>\n

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Here are 10 healing foods that can help your body recover.<\/p>\n
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1. Leafy green vegetables<\/strong><\/h2>\n
Leafy green vegetables like kale, spinach, arugula, mustard greens, and Swiss chard are packed with nutrients that decrease inflammation, enhance immune function, and improve wound healing, making them the perfect choice to promote recovery.<\/p>\n
Leafy greens are high in vitamin C, manganese, magnesium, folate, and provitamin A, all of which are essential for immune function and overall health.<\/p>\n
They\u2019re also rich in polyphenol antioxidants that have powerful anti-inflammatory and immune-supportive properties.<\/p>\n
In fact, research shows that certain polyphenols, including the antioxidant\u00a0quercetin, that are concentrated in green leafy veggies, may help suppress the production of inflammatory proteins like TNF-alpha.<\/p>\n
What\u2019s more, vitamin C is essential for wound healing, making leafy greens a good choice when recuperating after surgery.<\/p>\n
2. Eggs<\/strong><\/h2>\n
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Following surgery, your body needs\u00a0significantly more protein\u00a0than the current Recommended Daily Allowance (RDA) of 0.36 grams per pound (0.8 grams per kg) of body weight.<\/p>\n
The American Society for Enhanced Recovery recommends 0.7\u20130.9 grams of protein per pound (1.5\u20132 grams per kg) of body weight after surgery. That equals 105\u2013135 grams for a 150-pound (68-kg) person.<\/p>\n
Eggs<\/a> are not only an excellent source of highly absorbable protein, providing 6 grams per large egg (50 grams), but also nutrients that support immune health and wound healing<\/a>.<\/p>\n
Whole eggs contain vitamins A and B12, as well as zinc, iron, and selenium, all of which play vital immune roles.<\/p>\n
3. Salmon\u00a0<\/strong><\/h2>\n<\/div>\n\n
Salmon is packed with protein, B vitamins, selenium, iron, zinc, and omega-3<\/a> fats.<\/p>\n
What\u2019s more, studies show that its omega-3 fats may promote wound healing, enhance immune response, and reduce inflammation when taken in supplement form.<\/p>\n
Plus, just 3 ounces (85 grams) of\u00a0wild-caught salmon delivers over 70% of your daily needs for selenium, a mineral that regulates inflammation and immune response.<\/p>\n
Although eating salmon is likely safe, you should talk to your healthcare provider before taking fish oil supplements before or after surgery. Recent research indicates that these supplements don\u2019t increase bleeding risk, but some surgeons advise against fish oil anyway.<\/p>\n
4. Berries<\/strong><\/h2>\n
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Berries<\/a>\u00a0are brimming with nutrients and plant compounds that can help support your body\u2019s recovery.<\/p>\n
For instance, berries provide ample vitamin C, which promotes wound healing by stimulating the production of\u00a0 collagen<\/a> \u2014 the most abundant protein in your body.<\/p>\n
They also pack antioxidants like anthocyanins, which are plant pigments that give berries their vibrant color, in addition to providing anti-inflammatory<\/a>, antiviral, and immune-supporting<\/a> effects.<\/p>\n
5. Nuts and seeds<\/strong><\/h2>\n<\/div>\n\n
Nuts and\u00a0 seeds<\/a>\u00a0like almonds, pecans, walnuts, sunflower seeds, and hemp seeds are a great choice for fueling your body during the recovery process. These foods provide plant-based protein, healthy fats, and vitamins and minerals that support healing.<\/p>\n
For example, nuts and seeds are a good source of zinc, vitamin E, manganese, and magnesium.\u00a0 Vitamin E<\/a> acts as an antioxidant in your body, protecting against cellular damage. It\u2019s also critical for immune health.<\/p>\n
Some studies note that healthy vitamin E levels may improve the function of protective immune cells, such as natural killer cells (NK cells)<\/a>, which help fight infection and disease.<\/p>\n
6. Poultry<\/strong><\/h2>\n\n
Specific amino acids, which are the building blocks of protein, play important roles in wound healing and immune function.<\/p>\n
Poultry, including\u00a0 chicken and turkey<\/a>, pack glutamine and arginine, two amino acids that may aid recovery and healing<\/a>.<\/p>\n
Glutamine provides cellular protection during times of stress, such as illness and injury, while arginine assists collagen production and wound healing.<\/p>\n
What\u2019s more, arginine is rapidly depleted during times of stress, injury, and illness, making adequate intake of this amino acid all the more important.<\/p>\n
7. Organ meats<\/strong><\/h2>\n<\/div>\n\n
Organ meats are some of the most nutritious foods you can eat. They boast many immune-supportive nutrients, including vitamin A, iron, zinc, B vitamins, and copper, which is needed for the production of connective tissue and collagen.<\/p>\n
Vitamin A, which is essential for proper immune cell response, helps inhibit inflammatory cells and is critical for\u00a0skin health and wound healing.<\/p>\n
Additionally,\u00a0 organ meats<\/a> are an excellent source of protein, which is necessary for recovery after surgery and illness.<\/p>\n
8. Cruciferous vegetables<\/strong><\/h2>\n<\/div>\n
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Cruciferous vegetables like cauliflower, broccoli, Brussels sprouts, and\u00a0kale\u00a0are well known for their impressive health benefits. They may support recovery thanks to their wide variety of vitamins, minerals, and antioxidants.<\/p>\n
Cruciferous veggies contain glucosinolates, which are compounds that your body converts into isothiocyanates. Isothiocyanates have been shown to promote immune health by suppressing inflammation, activating immune defenses, and inducing death in infected cells.<\/p>\n
Plus, these veggies pack an array of nutrients that your body craves during recovery, such as vitamin C and\u00a0B vitamins.<\/p>\n
9. Shellfish<\/strong><\/h2>\n
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Shellfish\u00a0like oysters, mussels, and clams are loaded with nutrients \u2014 especially zinc \u2014 that may promote recovery.<\/p>\n
Zinc is crucial for healthy immune function. This mineral may also help speed recovery and promote wound healing, making shellfish great for recuperating from surgery.<\/p>\n
Just 6 medium oysters (59 grams) provides over 300% of the Daily Value (DV) for\u00a0zinc.<\/p>\n
10. Sweet potatoes<\/strong><\/h2>\n<\/div>\n
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Eating\u00a0healthy high carb foods, such as sweet potatoes, is important for recovery. Carbs not only provide the energy your cells require for healing but also enzymes like hexokinase and citrate synthase, which aid wound repair.<\/p>\n
In fact, inadequate carb intake may impair wound healing and delay recovery.<\/p>\n
Sweet potatoes are nutritious carb sources that are packed with anti-inflammatory plant compounds, vitamins, and minerals \u2014 including vitamin C, carotenoids, and manganese \u2014 that may optimize immune response and help your body recover.<\/p>\n
Other ways to help your body heal<\/strong><\/h2>\n<\/div>\n
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In addition to following a healthy diet full of nutrient-dense foods, other lifestyle modifications may support healing.<\/p>\n
Rest is essential when recovering from an illness, injury, or surgery. Plus,\u00a0getting enough sleep\u00a0bolsters your body\u2019s repair process.<\/p>\n
In fact, lack of sleep may harm immune function and delay recovery.<\/p>\n
Hydration is also important for every aspect of healing and recovery, especially proper wound care. Plus, illnesses that involve fever and diarrhea may increase your hydration needs.<\/p>\n
Additionally, you should steer clear of cigarettes and alcohol when recuperating from illness or injury. Smoking and drinking can delay recovery, impair wound healing, and suppress your immune system.<\/p>\n
Deficiencies in zinc and vitamins B12 and A may likewise hamper recovery. Talk to your healthcare provider if you\u2019re concerned about\u00a0nutrient deficiencies.<\/p>\n
The bottom line<\/strong><\/h2>\n<\/div>\n
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When recovering from illness or surgery, you should fuel your body with foods that are high in nutrients and compounds that promote healing.<\/p>\n
Salmon, nuts, cruciferous veggies, and several other foods may help optimize recovery.<\/p>\n
Getting plenty of rest, staying hydrated, and avoiding smoking and\u00a0alcohol\u00a0promote optimal healing as well.<\/p>\n
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6. Poultry<\/strong><\/h2>\n\nSpecific amino acids, which are the building blocks of protein, play important roles in wound healing and immune function.<\/p>\n