HEALTH & WELLNESS
PROTEIN Extra protein is needed to repair injuries.
Sources: Beans, beef, chicken, chickpeas, dairy, eggs, lentils,
pumpkin seeds, salmon, sardines, and soybeans
In a
Pickle?
Eating for a
Healthy Recovery
BY BRANDI GIVENS, RDN
H
mph. That’s the pouty sound I make from the
sidelines, nursing a knee injury. Here I sit waiting
for surgery day, watching my husband use what was
supposed to be my birthday present—boot camp
classes with Tyson McGuffin. Hmph.
What can I do? Plot revenge for hubby’s birthday,
of course. Then I’ll stop the pouting and plan meals
for a healthy recovery.
Good food speeds healing. Here are some nutrients
on which I’ll be focused, and lists of excellent sources
for each. Some of the foods overlap, making them
efficient options.
VITAMIN C Great for repairing tissues, including ligaments,
tendons and wounds.
Sources: Asparagus, bell peppers, broccoli, Brussels sprouts,
papaya, pineapple, spinach and strawberries
ZINC This mineral is important for keeping the immune system
functioning well.
Sources: Asparagus, beef, cashews, chickpeas, lentils, oysters,
pumpkin seeds, shrimp and spinach
OMEGA-3 Healthy fats can help reduce excess inflammation.
Sources: Brussels sprouts, flaxseed meal, grass-fed beef, salmon,
sardines, soybeans, walnuts
FIBER Getting enough fiber fights constipation caused by pain
meds and being more sedentary.
Sources (includes foods that feed friendly gut bacteria, a.k.a.
prebiotics): Apples, artichokes, asparagus, barley, chickpeas, flaxseed
meal, garlic, jicama, lentils, oats, onions, spinach, sweet potatoes and
whole wheat
Thoughts on Supplements
While our bodies best absorb nutrients from real food, adding
supplements may be helpful if we can’t meet recommendations.
Choose products that have been tested for content by an independent
third party, such as USP, and ask your doctor which supplements
are safe for you.
See you back on the court very soon!
Brandi Givens has been a registered dietitian since 2010. Questions
or comments can be posted to her blog at www.abitdietitious.com.
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