Here is a list of foods that provide key nutrients that will support anyone through an injury. Let’s ditch the pills and potions and work on real foods!
KEY NUTRIENT: VIT C
WHY? Assists wound healing and tissue repair; Provides immune support
FOODS: Citrus fruits e.g. oranges, lemons, mandarins, berries, red capsicum, watermelon, kiwifruit, mango, kale, broccoli
KEY NUTRIENT: VIT A
WHY? Important for new cell growth; Provides immune support
FOODS: Sweet potato, tomatoes, carrots, red capsicum. (Think all red and orange fruits and veggies)
KEY NUTRIENT: Zinc
WHY? Assists with wound healing and protein synthesis; Provides immune function
FOODS: Red meat, seafood, almonds, seeds
KEY NUTRIENT: Antioxidants
WHY? Helps reduce the inflammatory response
FOODS: Blueberries, blackcurrants, red and black grapes, green tea (and green tea extracts), dark chocolate (>70% cocoa mass)
KEY NUTRIENT: Leucine
WHY? An essential amino acid for the stimulation of muscle protein synthesis
FOODS: Aim for 2 grams per day. You can find this in 1 cup milk = 0.8grams; 2 cups milk = 1.6 grams; 125grams red meat = 2 grams; 150grams chicken = 2 grams; 1 serve whey protein = 2.8grams
KEY NUTRIENT: VIT D
WHY? Important for bone health; Provides immune support
FOODS: Dairy products, fatty fish
SAFE SUN EXPOSURE: Get 5-30mins of sun exposure between 10am – 3pm (based on skin colour – the darker the skin the more time you need).
