Recovering from an injury often requires a multi-faceted approach. Chiropractic care and the right exercise can go a long way, but you also need to pay attention to what you eat. Certain nutrients are known to help the body heal and promote a speedy recovery. Here are four of them.
Magnesium is a mineral that plays a wide range of roles in the body. It helps activate certain enzymes that are important for the repair of injured tissues. It also plays a role in the nerve impulses necessary for muscle contraction and relaxation.
Many people — especially athletes — end up deficient in magnesium because they lose a lot of it in their sweat and don't get enough in their diet. A lack of magnesium has been shown to aggravate the inflammatory response. Consuming more magnesium, on the other hand, helps relieve inflammation and promote faster regeneration of injured tissues.
Good sources of magnesium include whole grains, spinach, quinoa, almonds, black beans, and avocadoes. The NIH recommends the following magnesium intakes for adults:
Meeting these recommendations is a good starting point. Your health care provider may recommend consuming slightly more magnesium if you're recovering from an injury.
Omega-3 fatty acids are best known for their positive effects on heart health and immune function. They work by reducing inflammation throughout the body, which can also help speed healing. More specifically, eating more omega-3 fatty acids and fewer omega-6 fatty acids can decrease your body's production of inflammatory factors.
High omega-3 foods include mackerel, salmon, herring, and most other fatty fish. If you prefer plant-based foods, flaxseed, walnuts, and chia seeds are good choices. Consuming between 250 and 500 mg of omega-3 fatty acids per day is recommended for health and healing.
Zinc is a trace mineral that plays roles in protein synthesis, cell division, and collagen formation. All of these processes are necessary for an injury to heal. Older adults, especially, are likely to be deficient in zinc, which can lead to slow healing. In one study, between 35 and 45 percent of adults ages 60 and older had a low zinc intake. People with Crohn's disease and other bowel disorders are also prone to zinc deficiency.
Adults males should aim to consume 11 mg of zinc per day, and females should aim for 8 mg. Good sources of zinc include red meat, shellfish, nuts, seeds, and dairy. Many cereals are also fortified with zinc.
You may try to increase your intake of vitamin C when you have a cold, but did you know that this nutrient can also speed the healing process after an injury? Vitamin C supports the body's ability to form new connective tissues, so it is especially helpful after a tendon or ligament injury.
The recommended daily allowance for vitamin C is 90 mg for men and 75 mg for women, but some studies have suggested higher intakes after an injury to promote healing. Ask your health care provider how much vitamin C you should include in your diet. Good sources include papaya, bell peppers, broccoli, pineapple, citrus fruit, and tomatoes.
These are just four of the nutrients your body will need for proper healing following an injury. A balanced and nutrient-rich diet overall will help you feel better as soon as possible. Contact Corner Chiropractic Center to schedule an appointment for nutritional counseling and other care. We are committed to improving your quality of life, especially after an injury.