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Power food that heals

Power food that heals

Injured? It’s tempting to console ourselves with junk food. Bad choice. Foods that are nutritionally deficient aren’t going to help you recover quickly.

Instead, choose a wide variety of foods that are bursting with optimum nutrition. Our bodies need more protein, calories, vitamins and zinc to heal wounds quickly and fight infection.

For quicker healing, choose from these 4 food groups at every meal or snack:


Protein helps heal tissue and boosts your immune system. It also helps stabilises your blood sugar, which is important in wound healing.

For optimum recovery, aim for at least 5 servings of protein every day. Then add on at least 3 servings of dairy protein. Eat protein for every meal and snack!

Good choices for wound healing are meat, poultry, fish, beans, eggs, milk, cottage cheese and yoghurt.


Your body will need to repair tissue damage, fight infection and keep your skin healthy so eat plenty food rich in vitamins A and C.

Vitamin C promotes collagen growth which is essential for wound healing so include some in every meal. Fruit and veg high in vitamin C include broccoli, sweet bell peppers, potatoes with skin, strawberries and citrus fruits.

For vitamin A eat plenty of apricots, cantaloupe, carrots, sweet potato, liver, cheese, eggs and leafy greens.


Green leafy veg are nature’s power healing miracles. They contain vitamin K, C and iodine which promote healthy skin. Iodine stimulates cellular function which regenerates the lower levels of the cells.

Good choices are spinach, broccoli, kale, collard greens and swiss chard. Try to have some in at least 2 of your daily meals.


You need plenty of zinc to heal wounds. It maintains the structure of skin tissue and helps cell division, which leads to new tissue creation. Zinc also boosts immunity, which helps fights off harmful bacteria and prevents wound infection.

Zinc is particularly concentrated in red meat, seeds and nuts. Great choices are lamb and turkey, sesame and pumpkin seeds, and cashew nuts.


Avoid dehydration. Water helps your body out with everything to do with wound healing. It’s the main way that oxygen and nutrients are delivered directly to the wound and helps new cells cover the wound. Dehydration causes a delay in almost every aspect of wound healing.

How much? Drink at least eight 250ml glasses a day to properly hydrate. 


the author

Kath Webb

Kath is a contributing writer for Hussle. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.