How To Eat For Faster Injury Recovery

Cindy Wilson Thumbby Cindy Wilson
BS, Dietetics and Nutrition

It’s said that consuming food isn’t just to fill your stomach with food or make you grow bigger or taller. Eating the right way could also help you to heal faster from injuries. This would include shifting your focus from eating to only derive energy to eating to help you repair your injured tissues. Your immune system has to be well boosted during this time to prevent the penetration of opportunistic infections while you are injured. 

Are you or do you know someone who’s trying to recover from a bodily injury? This post shows you how to eat for faster injury recovery. Continue reading to learn more. 

faster injury recovery

1. Feast On Proteins

Proteins build your muscles, skin, and other body tissues. If there’s damage to any of them, proteins come to the rescue by repairing damaged tissues. Think of what happens when there’s an injury but little or no supply of proteins to fix and improve the damaged tissues. This is why you need to eat high amounts of proteins from the right sources. Common sources of these proteins include lean meat and fish. Lean meat contains proteins in adequate portions, so eating them could be a step towards a quick recovery. 

Seafood is another great source of protein. Not only fish contain proteins but also omega-3 fatty acids. These omega 3s are well proven to have anti-inflammatory properties. It removes every interference that might want to show up in the healing of fractures or sprained tissues. 

As a reminder, while trying to feast on proteins, cut down on red meats and feed on lean meats and oily fishes like tuna and salmon instead. Other diets like keto also supply protein to the body to promote faster healing. If you’re in Canada, get your keto meal delivery in Toronto by Protein Chefs and the like for less hassle. 

2. Improve Your Vitamin D Levels

Vitamin D is believed to be very important to the body. Optimum gut health is possible thanks to it, along with healthy bone formation. Therefore, if you have a bone injury, your vitamin D level is something you’ll like to watch. 

However, only a few food items are said to contain a considerable amount of this nutrient. Foods that contain vitamin D include egg yolks and oily fish. Fortunately, the sun is regarded as the chief source of vitamin D. Regular exposure to the sun could help improve your healing process.

You may also explore other options like physiotherapy to augment your vitamin D consumption for a fast-tracked healing. For more details, click here for Physiotherapy in Brampton and other surrounding areas. 

how to eat for faster injury recovery

3. Eat Fresh

Most stale or preserved foods have been stripped of their nutrients, including vitamins, while undergoing production. Most of these vitamins play a crucial part in healing. This is why it is encouraged that foods are eaten fresh when they still contain concentrates of these vitamins.

Vitamin C is reputable for its significant function in repairing worn-out tissues. It improves the healing of the flesh and skin in cases of cuts or breakages. Hence, if your injury involves broken or cut skin, you must consume lots of vitamin C in your diet. It also aids the production of collagen within the body. Collagen strengthens and helps build tissues like blood vessels and other connective tissues. 

Vitamin A is also useful in wound healing as it improves the immune system by producing white blood cells that help fight against infections. Vitamin E is an antioxidant or a substance that helps cleanse the body of harmful free radicals. 

All these essential vitamins can be obtained in freshly harvested produce like peppers, carrots, vegetables, citrus fruits, pineapples, sweet potatoes, and strawberries.

4. Improve Your Gut’s Health

The body contains some naturally found microorganisms in the gut. These are called Normal Flora (bacteria). Unlike foreign microorganisms, normal florae are friendly and beneficial to the body. About 70% of the body’s immune system is found as normal flora located in the gut. They perform many useful functions, including producing white blood cells. They also promote the synthesis of vitamin K, which is useful for blood clotting in injuries. 

While recovering from an injury, it is essential to boost the growth of these normal florae through foods. High fiber foods including oats, barley, or apples are recommended. Some foods like garlic and onions provide fuel to these bacteria (Probiotics). You should also take in more fermented foods like plain yogurt and chicken peas as they contain live cultures of these beneficial bacteria.


Food is the most natural medicine you can think of; hence, the best way to quicken injury recovery is by having good food. You can start by feeding on fresh greens and taking the best sources of vitamins to help your tissues heal from the trauma of your injury. Don’t forget to substitute red meats for lean meats and oily fishes to give you the best supply of proteins. Finally, work on enriching your bones with vitamin D from sunlight, food, supplements and you’re well on the way to faster recovery.

About Author

Cindy Wilson Thumb
BS, Nutrition & Food Science | Connect with on LinkedIn
Cindy Wilson

Hello, I am Cindy, and this a website where I inspect everything related to nutrition and a healthy lifestyle. I have a BS in Dietetics and Nutrition (Kansas State University) and have completed a dozen specialty courses related to nutrition, biochemistry, and food science. I am open to learning more, but foremost I would like to share all my knowledge with you.

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