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Foods that heal, The macro Level (Part II)


Whether you’re recovering from an illness or surgery, the foods and beverages you consume can either help or hinder your recovery.

Many foods, including fruits, vegetables, healthy fats, and protein sources, have been shown to reduce inflammation, improve immune function, promote healing, and provide the fuel necessary for you to get on the mend. This is not to say you have to be sick to eat well, because not eating well is what leads to all the issues that face us in these times. One of my favorite authors, Andrew Weil M.D and naturpathic doctor has had an excellent profram in place for decades. It's simple, anyone can follow it, one day at a time! 8 weeks to optimal health is recommended reading. Proper diet, exercise and a splash of spirituality is the focus of his work. Read more here; https://www.drweil.com/


I highly recommend this video with the doctor as well.


Here are a few examples of foods that heal on the MACRO Level;

Leafy green vegetables

Leafy green vegetables like kale, spinach, arugula, mustard greens, and Swiss chard are packed with nutrients that decrease inflammation, enhance immune function, and improve wound healing, making them the perfect choice to promote recovery.

Eggs

Following surgery, your body needs significantly more protein than the current Recommended Daily Allowance (RDA) of 0.36 grams per pound (0.8 grams per kg) of body weight.

The American Society for Enhanced Recovery recommends 0.7–0.9 grams of protein per pound (1.5–2 grams per kg) of body weight after surgery. That equals 105–135 grams for a 150-pound (68-kg) person.

Eggs are not only an excellent source of highly absorbable protein, providing 6 grams per large egg (50 grams), but also nutrients that support immune health and wound healing.

Whole eggs contain vitamins A and B12, as well as zinc, iron, and selenium, all of which play vital immune roles.

Salmon

Salmon is packed with protein, B vitamins, selenium, iron, zinc, and omega-3 fats.

What’s more, studies show that its omega-3 fats may promote wound healing, enhance immune response, and reduce inflammation when taken in supplement form.

Plus, just 3 ounces (85 grams) of wild-caught salmon delivers over 70% of your daily needs for selenium, a mineral that regulates inflammation and immune response.

Although eating salmon is likely safe, you should talk to your healthcare provider before taking fish oil supplements before or after surgery. Recent research indicates that these supplements don’t increase bleeding risk, but some surgeons advise against fish oil anyway.

Cruciferous vegetables

Cruciferous vegetables like cauliflower, broccoli, Brussels sprouts, and kale are well known for their impressive health benefits. They may support recovery thanks to their wide variety of vitamins, minerals, and antioxidants.

Cruciferous veggies contain glucosinolates, which are compounds that your body converts into isothiocyanates. Isothiocyanates have been shown to promote immune health by suppressing inflammation, activating immune defenses, and inducing death in infected cells.

Plus, these veggies pack an array of nutrients that your body craves during recovery, such as vitamin C and B.

Sweet potatoes Eating healthy high carb foods, such as sweet potatoes, is important for recovery. Carbs not only provide the energy your cells require for healing but also enzymes like hexokinase and citrate synthase, which aid wound repair. In fact, inadequate carb intake may impair wound healing and delay recovery. Sweet potatoes are nutritious carb sources that are packed with anti-inflammatory plant compounds, vitamins, and minerals — including vitamin C, carotenoids, and manganese — that may optimize immune response and help your body recover.

are brimming with nutrients and plant compounds that can help support your body’s recovery.

For instance, berries provide ample vitamin C, which promotes wound healing by stimulating the production of collagen — the most abundant protein in your body (13Trusted Source).

They also pack antioxidants like anthocyanins, which are plant pigments that give berries their vibrant color, in addition to providing anti-inflammatory, antiviral, and immune-supporting effects.


Thanks folks, come back Monday for a wrap up, and a look at nutrition and food on the MICRO Level. Have a great weekend!


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