Powerful Foods That Can Help Your Injury Recovery

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How you fuel your body can have a profound effect on your ability to heal quickly from an injury.  A healthy diet filled with powerful foods can help your tissues to heal, reduce the underlying dangers of inflammation, and help you feel better faster. That’s the incredible Power of Food!

Whether your injury is from a car or truck accident in Chicago or New York or a sports injury, your body needs attention to help it heal. By working with physical therapies, your medical team, and adopting a healthy diet, you can help your body to do the hard work of healing your injury. 

Recovering from an injury can be stressful and even lead to issues with anxiety and depression. Even if you are working with the best Chicago truck accident attorney to handle your personal injury case, there are other aspects of living with an injury that can be stressful. Missing work, being forced to give up your regular activities, and becoming isolated as you heal are all real issues that people with injuries deal with during recovery.

Your nutrition plays an essential role in your overall health and healing. Let’s take a look at some of the powerful foods that can help speed up your injury recovery.


Protein is a building block for your muscles. When you are injured in an accident or while playing sports, the damage to your body itself along with a period of inactivity while healing can hinder your muscle regeneration. When you pack your diet full of healthy proteins, you are fueling your muscles to heal and prevent a loss of muscle mass. 

Getting the right amount of chicken and lean beef can be crucial to faster healing. Non-meat proteins like nuts, fish, tofu and beans will work for anyone that is dedicated to a vegan or vegetarian diet. As your body begins to heal and you approach your rehab activities, protein consumption is critical to proper healing. Your muscles will need to rebuild their strength and recover their former mass.

Vitamin C

When you are recovering from an injury, some dietary supplements can be a valuable aid to your healing. However, natural sources of nutrients and powerful healing vitamins like vitamin C are better obtained through natural sources. Vegetables and fruits that are rich sources of vitamin C that is a powerful anti-inflammatory are a must in any injury recovery diet.

When you reduce inflammation during your injury recovery, you can aid in tissue regeneration and improve range of motion issues that could become chronic. Vitamin C is an excellent source of natural collagen that helps to maintain muscle structure, tendon health and bone density.

Some fruits and vegetables that are packed full of vitamin C are:

  • Plums
  • Lemons
  • Oranges
  • Limes
  • Cherries
  • Chili peppers
  • Bell peppers
  • Blackberries
  • Parsley
  • Thyme
  • Spinach
  • Kale
  • Kiwi
  • Broccoli
  • Brussel sprouts 
  • Papaya
  • Strawberries

Omega-3 Fatty Acids

Fish is an excellent source of both protein and omega-3 fatty acids which can dramatically speed up your healing process. Omega-3’s are powerful anti-inflammatories that can help to aid the body in the process of regeneration. 

When your body is trying to come back from an injury, excess inflammation can overwork your immune system putting stress on all of your body’s systems and hindering the healing process. Walnuts, fish oil and chia seeds are excellent sources of omega-3’s and can be easily added to your diet as a healthy snack. 


Calcium plays an important role in the mending and strengthening of your bones. It also promotes proper communication from the brain to your muscles. When the right signals get through, your muscles will be able to contract properly and speed up your healing. Calcium rich foods include broccoli, almonds and dairy products. For those that are lactose-intolerant and don’t react well to dairy, a calcium supplement can work to help increase your daily intake.


Nearly 60% of all adult Americans aren’t getting enough zinc in their diets. As an important building block for your body, zinc works to maintain your immune system and muscle health. It also plays an essential role in muscle regeneration that is imperative to fast healing. 

Zinc rich foods include whole grains, fish, shellfish, and red meat. Although you may be tempted to use a zinc supplement to increase your levels, you should consult your doctor before adding one to your diet. Too much zinc being introduced to your diet at one time may cause a copper deficiency, which can interfere with your natural healing process.


One of the hardest parts of an injury recovery is being forced to stay off your feet. Although it’s important to follow the recommendations from your medical team about getting the right amount of rest, too much lethargy can hinder your recovery. Staying immobile will give your body time to heal and reduce inflammation during the beginning of your recovery, but over time, too much rest can start to work against you.

One of the reasons that it’s so important to maintain a healthy diet during your recovery is to avoid gaining excess weight. When you are suddenly not able to be as active as you normally are, it’s not unusual to gain a few pounds. Adding more fiber to your diet can help you keep that extra weight off.

Fiber rich foods help you to feel more full and can help you avoid snacking items that are full of empty calories. With less activity, your body may also have more difficulty processing food making digestion an unwelcome issue. Fiber in your diet can help you to stay regular and feel less bloated. Some fiber-rich foods include:

  • Green peas
  • Broccoli
  • Potatoes
  • Brussel sprouts
  • Whole grains
  • Bran flakes
  • Strawberries
  • Bananas
  • Apples

The right nutritional plan to go with your physical therapy are the two most important keys to a quick injury recovery. Continue to work with your medical team, stay focused on your health and get back on your feet faster with these powerful foods. Fueling your body with rich nutrients, keeping inflammation under control and maintaining a calorie-wise fiber-rich diet can help you return to your normal activities and enjoy life.




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