My Top 5 Foods For Recovery

I firmly believe you are what you eat, but did you know that food can heal as well? Here are my top five favorite foods for recovery, listed in no specific order.

Pineapple is a powerhouse fruit! It's full of vitamins and minerals that aid a variety of the body's recovery. Pineapple contains Vitamin C, a powerful antioxidant that aids in growth and development, immunity, and iron absorption. Flavonoids - found in pineapple - are great for heart health. Also found in this fruit is bromelain, an enzyme that aids in digestion when taken with food but also reduces inflammation when taken between meals, making it great post-injury. In practice, I often recommend pineapple for people who have twisted their ankles or have a sticky cough because the bromelain will accelerate healing and thin out the mucus. There are, however, two types of patients I do not recommend pineapple to, and they are those on blood thinners and diabetics.

Fish is a winner as well. Here's the thing about post-workout recovery or after injury - you need to repair muscle. In injury, you typically damage muscles, but we often forget that when we work out, we break down muscle to grow it. That process is called hypertrophy. In both cases, we need protein to help fix or build muscles. Fish, specifically smaller, wild-caught fish, are chock full of omega 3's. In 2006, a study concluded that Omega 3 supplementation was a safer alternative to NSAIDs for arthritic pain!

Furthermore, some fish and shellfish contain zinc. People with zinc deficiencies may have longer healing processes, as zinc is proven to accelerate wound healing. Most women do not eat enough protein in their diet. Those who increase their fish intake to about .8-1gm per pound of bodyweight may notice more satiety. In conjunction with some other dietary tweaks, they may see less injury and change in body composition.

Photo Credit: Louis Hansel

Carbs are not the enemy, especially sweet potatoes. Sweet potatoes are robust in vitamins A and C, potassium, magnesium, manganese, copper, fiber, and B-vitamins. They have a low glycemic index, allowing for magnesium absorption and stabilizing blood sugar. The antioxidants assist in injury prevention and promote healing. Sweet potatoes increase your absorption of iron and therefore pair well with a grass-fed protein or certain wild-caught fish. The electrolytes in this tuber are key! Electrolyte imbalance will lead to muscle cramps and pain. The combination of magnesium, potassium, and vitamin C in this amazing veggie can prevent general soreness and even help prevent Delayed Onset Muscle Soreness (or DOMS).

Turmeric, found in Indian foods, is one of my favorites to recommend because of a compound called curcumin. It possesses many anti-inflammatory, anti-carcinogenic, anti-coagulant, anti-bacterial, and anti-oxidative properties. It is often used to treat infections, colds, and wounds. In addition, turmeric improves collagen and may help other skin conditions. It can be applied topically or taken orally. For repetitive strain injuries such as runners' knee, tennis elbow, golfers' elbow, etc., I usually recommend 500mg three times a day for seven days. Make sure to take between meals on an empty stomach. For wounds, many people will make a paste and apply it directly. Either way, it is a blood thinner, and I always recommend you consult with your physician before using this remedy.

Photo Credit: Gabrielle Henderson

Finally, a powerhouse of healthy living is fermented food. Why is fermentation so important? The easiest answer is you heal from and prevent injury best if your body is in balance. That's precisely what fermented foods do! The tiny microbes in these foods help digest what you eat, absorb vitamins and minerals, reduce muscle inflammation, improve physical performance, strengthen the immune system, and detoxify the body! I try to get at least one serving a day of fermented foods, and my preferred variation is kombucha, but you could use kefir, kimchi, sauerkraut, no sugar added yogurt, tempeh, or miso.

Try incorporating these foods into your lifestyle for overall healthy living but, more importantly, swift recovery.