Nutrition and Injury Recovery: The Best Foods to Speed up Healing Time

Citrus Fruits

Citrus fruits contain high levels of ascorbic acid, more commonly known as vitamin C. This vitamin is a necessary component in injury recovery as it plays a role in the synthesis of new collagen. Vitamin C has undergone extensive study for its applications in healing and recovery since 1937 and has consistently shown positive results. Due to its ability to assist the body in managing physiological stress, studies suggest supplementing with high doses of vitamin C during the recovery period. Research has demonstrated that trauma to bodily tissues reduces blood concentrations of vitamin C. As a result, individuals who maintain marginal vitamin C levels are at risk for deficiency when injured.

Dark, Leafy Greens

Dark leafy greens such as kale, spinach, collard greens and others offer tremendous nutritional value. They contain high levels of vitamin C, iron, beta-carotene, magnesium, calcium and potassium. Consuming these vitamin and mineral rich greens helps maintain levels of nutrients that are critical to injury healing and a speedy recovery. Beta-carotene converts to vitamin A inside the body and is responsible for the initiation of new collagen production. Vitamin C assists in collagen production, while magnesium relaxes muscle tissue and aids in blood flow. Iron is essential to the injury healing process as it is necessary for the production of hemoglobin in the blood. This allows the transport of oxygen and nutrients throughout the body and is especially vital for the delivery of nutrients to injured tissue.