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Why Healthy Eating is Important for Injury Recovery

Posted on Tuesday, September 10, 2019
Written by Live Life Get Active
Category: Nutrition

Healthy eating will keep your body strong and healthy, giving it the best chance to recover from injuries. Eating the right nutrients will give your body the strength and the things it needs to repair and speed up the healing process.

Think of the food you eat as vessel full of soldiers and Doctors, once the vessel lands in your gut, the soldiers and doctors are sent throughout your body to help repair damage and fight off any bad guys! 

What should I be eating to help my body recover from an injury?

Protein

The protein you get from food is used to help repair your muscles.

Food high in protein: meat, poultry, fish, eggs, chickpeas, beans, lentils, milk, yoghurt, cheese, nuts and seeds.

Omega-3

Foods high in Omega-3 fats will help reduce inflammation and heal injuries and wounds.

Food high in Omega-3: Salmon, tuna, walnuts, flax seeds, chia seeds.

Calcium

Foods high in calcium are vital to strengthen and recover your bones.

Food high in calcium: milk, yoghurt cheese, leafy green vegetables like broccoli, cabbage and spinach.

Vitamin C

Vitamin C helps with collagen formation which is used to heal muscles and wounds. Vitamin C also helps keep your immune system strong.

Food high in Vitamin C: citrus fruits, potatoes, green peppers, cauliflowers, broccoli, strawberries, romaine lettuce and spinach.

Vitamins A and E 

These vitamins help repair damaged muscles.

Food high in Vitamin A: sweet potato, carrots, spinach, romaine lettuce, peas, broccoli, melon, capsicums, Apricots, eggs, fish, milk cheese, meat, poultry.

Food high in Vitamin E: nuts, seeds green leafy vegetables and vegetable oils.

Key Takeaway Points

Regularly eating a range of fruits vegies, protein, nuts, seeds, dairy, wholegrains, lean meat and fish will give your body the best chance at recovering from injuries.

It is only if your diet is low in these foods and high in processed foods filled with sugar, refined carbs, salt and fat that your body will not be equipped with the things it needs to help you recover from injury and illness!

Weekly Recipe

Check out this week’s recipe full of healthy foods to keep your body healthy and strong!

Serves: 4 Time: 25mins  Cost: $22 approx. ($5.50/serve)

Ingredients

  • 4 small Tortillas
  • 400g salmon
  • ¼ tsp chilli powder
  • 1 tsp cumin
  • 1 tsp onion powder
  • ¼ tsp salt and pepper
  • olive oil

Salsa:

  • 1 avocado
  • ½ bunch coriander
  • 1 lime
  • 1 chilli
  • 1 orange
  • ½ red onion

Method

  1. dice salmon.
  2. mix chilli powder, cumin, salt and pepper through salmon.
  3. dice avocado and orange, finely dice onion and chilli, roughly chop coriander, squeeze through lime juice. Put aside.
  4. heat olive oil in pan, cook salmon for approx. 5 mins flipping a couple of times. Put aside.
  5. heat more olive in in same pan. Cook tortillas approx. 45 seconds each side.
  6. construct Tacos!
  7. serve with a coleslaw or pan fried vegies.

Sources:

https://link.springer.com/article/10.1007/s40279-015-0398-4

https://link.springer.com/article/10.1186/s41110-018-0084-z

Live Life Get Active is building a fitter, healthier and happier Australia and we want people to have fun along the way. With the help of Local Government and Corporate Australia we provide FREE health, fitness and nutritional education both online and in the parks, suburbs and cities of Australia.