Do you know the power of nutrition for healing? Proper nutrition is vital for good health. Not only can it help you achieve a healthy weight, but it can also help your body repair tissues, fight off infections, reduce inflammation, and build strength. In fact, a varied diet with adequate nutrients is required for the health and function of all cells. Healthy eating can help you manage a chronic disease by preventing complications, alleviating symptoms, and in some cases, improving your health. Additionally, proper nutrition can help you recover from surgery or an injury. Yet only 10% of adults eat the recommended amount of fruit and vegetables.

Although the information in this article contains helpful tips, it’s vital for you to discuss your nutritional needs with your doctor.

Additionally, we strongly recommend you meet with a Registered Dietitian Nutritionists (RDN) to create an eating plan that suits your individual health needs. To find an RDN, ask your doctor or search the online directory of the Academy of Nutrition and Dietetics.

Nutrition for healing: Key benefits of proper nutrition.

Many foods, including fruits, vegetables, healthy fats, and protein sources, can reduce inflammation, improve immune function, promote healing, and provide fuel needed for recovery. Importantly, the foods and beverages you consume can either help or hinder your recovery.

A balanced, healthy diet can help you in many ways, including:

Nutrition for healing: Accelerating wound healing.

The role of nutrition for healing of wounds and improving aesthetic outcomes is critically important but frequently overlooked. Importantly, good nutrition is essential for wound healing to occur, as it delivers the essential components needed for the tissue repair process. For instance, protein helps your body repair skin and other tissues. Additionally, vitamins A, B, and C as well as zinc can help with wound healing.

Nutrition for healing: Decreasing inflammation.

Inflammation is an essential, normal step in the body’s innate immune response. But prolonged inflammation can damage tissue and overwhelm the immune system which can obstruct recovery and make it harder to manage a chronic condition. In fact, research links chronic inflammation and many major diseases, including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s.

Fortunately, some nutrients have anti-inflammatory effects which can help your body regulate its inflammatory response.

To fight inflammation, eat whole, unprocessed foods with no added sugar, such as fruits, vegetables, whole grains, legumes (beans, lentils), fish, poultry, nuts, seeds, a little bit of low-fat dairy, and olive oil.

Other food components that may help fight inflammation include:

Fiber: fruits, vegetables, legumes and whole grains such as barley, oats, and bran.
Omega-3 fatty acids: fish (such as salmon, mackerel, sardines, tuna), vegetable oils (flaxseed and canola), walnuts, flaxseeds, and leafy green vegetables (spinach and kale).
Polyphenols (plant chemicals): berries, dark chocolate, tea, apples, citrus, onions, soybeans, and coffee.
Unsaturated fats: almonds, pecans, walnuts, flaxseeds, pumpkin and sesame seeds, and plant oils (olive, peanut, canola).

Nutrition for healing: Supporting the immune system.

Your immune system – comprised of organs, white blood cells, proteins, and chemicals – protects you from germs and other invaders and also helps your body heal from infections and injuries.

Importantly, eating a balanced diet which includes a range of vitamins and minerals, combined with healthy lifestyle factors (e.g. adequate sleep, exercise, and low stress) helps your body fight infection and disease.

Interestingly, experts believe it is unlikely that individual foods offer special protection. Instead, each stage of the body’s immune response relies on many micronutrients. For example, vitamin C, vitamin D, zinc, selenium, iron, and protein are critical for the growth and function of immune cells. Notably, you can get these nutrients by eating a diet of plants and animal-based proteins.

Conversely, if your diet lacks variety and contains insufficient nutrients, such as a diet consisting of ultra-processed foods, your immune system can be negatively affected. Similarly, a diet high in refined sugar and red meat and low in fruits and vegetables can lead to chronic inflammation of your gut, which in turn can suppress your immunity.

Nutrition for healing: Providing ample energy.

Your body needs energy to manage a chronic condition or recover from surgery or an injury. Talk to your doctor about your caloric needs.

Nutrition for healing: Essential nutrients.

Protein.

Protein, one of your body’s key building blocks, plays a key role in the function and structure of your cells, organs, and tissues. For instance, eating adequate amounts can help maintain muscle mass and promote muscle growth. Additionally, one study found that eating adequate amounts of protein was associated with lower blood pressure.

And according to a 2022 review, protein plays a key role in the growth, renewal, and healing process in your cells, making it the building blocks of your tissues and organs.

Protein also plays an important role in exercise recovery. In fact, research suggests that it could help your muscles recover, repair, and regrow, which can contribute to building lean muscle mass.

Sources of protein include:

Meat – choose lean meats such as chicken, turkey, and pork.
Dairy products, such as milk, cheese, and yogurt.
Soy products, including tofu.
Nuts and seeds, such as walnuts and pumpkin seeds.
Beans, peas, and lentils.
Certain grains, such as quinoa.

Try to eat a variety of protein-rich foods to meet your daily protein needs and to get needed vitamins, minerals, and other nutrients.

Visit the USDA site to see the protein content in a wide array of foods.

Carbohydrates.

Healthy high carbohydrate foods are 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.

Conversely, inadequate carb intake may impair wound healing and delay recovery.

Examples of healthy, whole-food carbohydrates include:

Sweet potatoes
Beetroot
Corn
Quinoa
Brown rice
Oats
Bananas
Apples
Mangoes
Dates
Raisins
Goji berries
Kidney beans
Garbanzo beans
Lentils

Lipids and fats.

Lipids play an important role in tissue repair. Fats, a type of lipids, provide vital fuel for wound healing.

Importantly, dietary lipids are primarily oils (liquid) while fats are primarily solid.

Good sources of fats to promote wound healing include meat, full-fat dairy products such as milk, cheese, butter, cream, yogurt, ice-cream, and oils and fats (in cooking or spreads).

Additionally, other sources of healthy fat include olives, avocados, peanut butter, nuts, seeds, some fish, and cocoa butter.

Vitamins and minerals.

Importantly, many vitamins and minerals can aid in healing and recovery.

Vitamin C

Vitamin C promotes wound healing, by stimulating the production of collagen. This process is helpful for many types of wounds, including surgical wounds and pressure sores (aka bedsores).

Vitamin C is found mostly in fruit and vegetables, especially oranges, grapefruit, tomatoes, and leafy vegetables. Although some fruit juices contain added vitamin C, juice generally only contains small amounts of vitamin C.

Vitamin A

Vitamin A increases the inflammatory response in wounds, stimulating collagen synthesis. Importantly, taking vitamin A supplements can lead to toxicity, so talk to a medical provider before taking supplements.

Vitamin A is found in milk, cheese, eggs, fish, dark green vegetables, oranges, red fruits and vegetables

Zinc

Zinc is involved in protein and collagen synthesis, and in tissue growth and healing. Importantly, zinc may also help speed recovery and promote wound healing, making it an important nutrient while recuperating from surgery.

Dietary zinc sources include red meat, fish and shellfish, milk products, poultry and eggs.

Iron

Iron provides oxygen to the site of the wound which can aid in wound healing.

The best sources of iron in the diet include red meat, fish, eggs, wholegrain bread, dark green leafy vegetables, dried fruits, nuts and yeast extracts.

Nutrition for healing: 10 foods that can help you heal.

Below are ten healing foods, as identified by Healthline:

1. Leafy green vegetables

Leafy green vegetables (e.g., kale, spinach, arugula, mustard greens, and Swiss chard) have high amounts of vitamin C, manganese, magnesium, folate, and provitamin A – all of which can enhance immune function and overall health. Additionally, vitamin C is essential for wound healing.

And they’re rich in polyphenol antioxidants that have powerful anti-inflammatory and immune-supportive properties.

2. Eggs

Eggs, an excellent source of highly absorbable protein, contain nutrients that support immune health and wound healing.

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

3. Salmon

Salmon has protein, B vitamins, selenium, iron, zinc, and omega-3 fats. These nutrients promote wound healing, enhance the immune response, and can regulate inflammation.

Although eating salmon is likely safe, talk to your doctor before taking fish oil supplements before or after surgery since sone surgeons advise against using fish oil.

4. Berries

Berries have nutrients and plant compounds that can help you recover. For example, berries provide ample vitamin C, and antioxidants which can reduce inflammation and bolster the immune system.

5. Nuts and seeds

Nuts and seeds like almonds, pecans, walnuts, sunflower seeds, and hemp seeds can fuel your body during the recovery process. They provide plant-based protein and healthy fats. Additionally, they contain vitamins and minerals that support healing and may help you fight infection and disease, such as zinc, vitamin E, manganese, and magnesium.

6. Poultry

Poultry, including chicken and turkey, contain glutamine and arginine, two amino acids that may help in recovery and healing.

7. Organ meats

Organ meats are not only an excellent source of protein, but they have many immune-supportive nutrients, including vitamin A, iron, zinc, B vitamins, and copper.

8. Cruciferous vegetables

Cruciferous vegetables (e.g., cauliflower, broccoli, Brussels sprouts, and kale) contain a variety of vitamins, minerals, and antioxidants.

9. Shellfish

Shellfish (e.g., oysters, mussels, and clams) are loaded with nutrients — especially zinc — that may promote recovery.

10. Sweet potatoes

Sweet potatoes have anti-inflammatory plant compounds, vitamins, and minerals — including vitamin C, carotenoids, and manganese — that may optimize immune response and help your body recover.

Of course, don’t forget to drink plenty of water! Ask your doctor how much water you should drink each day.

Nutrition for healing – it can help you!

Although there are many health conditions impacted by nutrition, this article includes information on how nutrition can help you:

Recover from surgery.
Recover from a serious injury.
Manage heart conditions.
Manage diabetes.
Cope with chemotherapy side effects.

Nutrition for healing: Recover from surgery.

Proper nutrition before surgery can help you recover after surgery. Importantly, people who are malnourished before surgery have longer lengths of stay, higher readmission rates, a greater number of complications, and higher mortality risks. Yet, an estimated 24–65% of surgical patients (ranging in age from young adults to the elderly) are malnourished or at risk of malnutrition. Alarmingly, the percentage of malnourished patients increases over the course of a hospital stay.

Adequate nutrition after surgery is essential for addressing your body’s response to surgical stress as well as for mitigating the loss of muscle mass, strength, and functionality.

Moreover, eating the right types of food may even help reduce your risk for complications. Additionally, proper nutrition after surgery can help prevent infections and constipation.

Finally, as discussed above, proper nutrition can help your surgical wounds heal.

Simply put, eating a diet with ample calories, protein, vitamins, and minerals can give you the strength and nutrients you need to recover quickly.

Consider these tips from Temple Health for nutrition while recovering from surgery:

1. Choose foods that fight constipation.

High-fiber foods can help you avoid constipation, a common occurrence after surgery. Consider these suggestions:

Eat whole grains, including whole-grain breads and pastas; cereals such as oatmeal and cream of wheat; and barley, bulgur, quinoa, and brown rice. As an added benefit, whole grains contain vital nutrients — including zinc, magnesium, and B vitamins — that help the body heal and fight infection.
Eat vegetables and fruit. You can increase the fiber content by eating whole fruits or vegetables, such as apple slices with the skin on.
Avoid fatty food, such as cheese, full-fat dairy products, fried food, and red meat.
Drink plenty of liquids, such as water, herbal and decaffeinated teas, and other unsweetened beverages. Either avoid caffeine or limit yourself to 8 ounces/day.

2. Eat plenty of protein.

Protein is vital for healing since it helps the body rebuild tissue after surgery. Therefore, following surgery, your body needs significantly more protein than “normal”.

Although protein intake is vital for managing surgical stress and supporting recovery, only 22-36% of surgical patients consume the required amount of protein post-surgery. Importantly, for older patients, inadequate protein after surgery can lead to significant muscle atrophy, leading to a loss of independence and increased mortality risk.

Red meat has protein, but the high levels of saturated fats are bad for your heart. Instead, choose lean sources of protein, including seafood and fish; lean meats like skinless chicken and turkey, and pork; and eggs, reduced fat and nonfat dairy products, tofu, beans, and other legumes.

3. Limit processed foods.

Process foods contain less fiber, more fat, and generally less protein, which can lead to constipation and decreased healing. If you must eat processed foods after surgery, choose items that are low in salt and sugar, and high in protein.

Avoid foods that do not provide fiber or protein, such as chips, sweets, and fried foods.

4. Get your vitamin C.

Vitamin C promotes wound healing. You can find it in foods such as citrus fruits, red peppers, berries, leafy green vegetables, and broccoli.

5. Avoid alcohol.

Alcohol can dehydrate your body, which can hamper healing. Importantly, it’s dangerous to mix alcohol with pain medication.

6. Try these foods when you don’t feel like eating.

Even if you don’t feel like eating, it’s important to eat as much as you can to help keep your healing on track.

If you feel nauseous, try these tips:

Try bland, dry, or liquid foods that are easy on the stomach, such as bananas, crackers, chicken broth, or plain toast.
Avoid fried and fatty foods.
Try eating several small meals instead of larger ones.

If you don’t have an appetite, aim to maximize your calorie intake. For instance, put peanut butter on apple slices. Additionally, liquid calories may seem more appealing, so try smoothies made with yogurt or non-dairy milk, peanut butter, and whole fresh or frozen fruit. Or try a premade enriched drink such as Ensure, Boost, or Orgain.

Talk to your medical team!

Talk to your surgeon before your procedure to learn what types of food you can eat immediately after your procedure and while you are recovering at home. Importantly, some procedures require patients to follow strict protocols, while others allow for more lenience in food choices.

Nutrition for healing: Recover from a serious injury.

Certainly, physical therapy can help you recover from an injury. But proper nutrition is also vital for recovery – it can improve tissue healing and prevent muscle loss. Additionally, proper nutrition can positively impact your mood and provide energy needed to recover. Yet nutrition is frequently overlooked.

Choose foods that will help your body fight inflammation. Refer to the section above for lists of inflammation-fighting foods.

Additionally, consider these suggestions from the National Athletic Trainers’ Association (NATA):

1. Calcium and vitamin D

Calcium and vitamin D can help with healing of stress fractures, sprains, tears, and broken bones.

Food containing calcium includes dairy products.

Food containing vitamin D includes fatty fish, egg yolks, fortified milk, yogurt, cereals.

2. Iron

Iron can reduce fatigue and increase energy.

Foods high in iron include meat, fish, eggs, lentils, tofu, quinoa, nuts, seeds, and some fortified cereal.

3. Electrolytes

Electrolytes can reduce muscle cramping, headaches, fatigue, and muscle soreness.

Foods high in electrolytes include mixed nuts, pretzels, sports drinks, and most fruits and vegetables.

4. Vitamin C

Vitamin C can reduce your muscle aches.

Foods high in vitamin C include fruits and vegetables, especially oranges, strawberries, broccoli, peppers, kale, Brussel sprouts, tomatoes, spinach.

Since your nutritional needs depend on your injury type and your personal health conditions, talk to your doctor or a registered dietitian to create a tailored nutrition plan.

Nutrition for healing: Manage heart conditions.

Certain foods can lower your risk of heart disease or help to manage it, while other foods may increase your risk. Consider the following tips for heart-healthy meals from eatright.org – a website run by the Academy of Nutrition and Dietetics:

1. Choose healthier types of fat and cooking methods.

Use small amounts of oils, such as canola and olive, in recipes and for sautéing.
Make your own salad dressings with olive or flaxseed oil.
Instead of frying, try baking, broiling, grilling, steaming, and poaching.
Add mashed avocados to dishes to enhance flavoring and creaminess.

2. Eat foods with omega-3 fatty acids.

Add walnuts to cereal, salads or muffins.
Eat two 4-ounce portions of fatty fish each week, such as salmon, lake trout, canned light tuna (in water), mackerel and sardines.
When buying eggs, look for packages that state the chickens receive food high in omega-3s.

3. Eat dietary fiber throughout the day.

Eat plant-based foods as sources of protein, including tempeh, beans, lentils, seeds and nuts.
Make half your plate fruits and vegetables at each meal.
Choose whole fruits and vegetables (not juices).
Eat whole grains instead of refined grains.

4. Limit saturated fat.

If you eat meat, choose lean cuts of beef and pork. Drain the fat off cooked, ground meat.
Choose skinless poultry or remove the skin before eating chicken or turkey.
Cut back on processed meats high in saturated fat, such as hot dogs, salami and bacon.
If you make a stew or soup, refrigerate the leftovers and skim off the fat with a spoon before reheating and serving.
Use lower-fat cheeses, such as reduced-fat feta and part-skim mozzarella.
Thicken sauces with evaporated fat-free milk instead of whole milk.
Use lower-fat milk and yogurt. To make the transition easier, gradually switch from 2%, to 1%, to fat-free.
Check food labels for saturated fat content. Avoid trans fats or partially hydrogenated oils.

5. Reduce salt (sodium)

Prepare food at home more often so you can control the amount of salt in your meals – use as little salt as possible.
Avoid table salt. And limit higher-sodium condiments such as soy sauce, ketchup, pickles and olives. Instead, use herbs, spices, garlic, onions, peppers, and lemon or lime juice to add flavor.
When choosing canned soups and vegetables, select “reduced-sodium” or “no-salt-added” options.
Check food labels for sodium and choose products with lower sodium content.

Nutrition for healing: Manage diabetes.

Along with proper medication and physical activity, paying attention to the food you eat is important to keep your blood sugar at a healthy level. Consider these suggestions from eatright.org:

1. Eat a variety of foods.

Choose food from each food group every day.
Don’t be afraid to try new foods.

2. Make half your plate fruits and vegetables.

Fruit contains dietary fiber, vitamins, and minerals and can satisfy your sweet tooth. And choose whole fruit more often and juice less often.
Eat non-starchy vegetables including leafy greens, asparagus, carrots, and broccoli every day.

3. Choose whole grains.

At least half of your grains each day should be whole-grain foods which provide dietary fiber. For instance, choose whole-grain cereals, bulgur, barley, and oats.

4. Focus on unsaturated fats.

Limit saturated fat. Choose unsaturated fat when cooking.
Eat lean meats, poultry, and fish whenever possible. Or eat meatless meals containing lentils or tofu.
Bake, broil, roast, grill, boil, or steam foods instead of frying.
Choose low-fat or fat-free dairy products.

5. Cut the salt.

Reduce your salt. Instead, use pepper, herbs, and other seasonings.

6. Avoid skipping meals.

If you skip meals, you may end up hungrier, moody and unable to focus.
Find an eating pattern that works for you and stick with it. For example, you may choose three meals a day, or you may prefer two meals and two snacks.

7. Focus on your food.

Pick one place to sit down and eat at home.
Avoid eating while doing other things which can lead to overeating.

8. Watch portions.

Although you don’t need to eliminate carbohydrate-rich foods, eat a balance of them spread evenly throughout the day.
Read food labels and pay attention to portion sizes and carbohydrate content.

Nutrition for healing: Cope with chemotherapy side effects.

Nutrition can help you manage the difficult side effects that often come from chemotherapy. Consider these tips from eatright.org:

1. Prevent constipation.

It’s easier to prevent constipation than to treat it. Gradually add high fiber foods into your meals and snacks. For instance, eat whole-grain and bran cereals, whole-grain breads, oatmeal, fresh fruits, vegetables, beans, peas and lentils, nuts, and seeds.

Importantly, drink at least 8 cups of fluid each day – water and other beverages.

2. Cope with nausea.

If you experience vomiting, talk to your doctor about medication. But, if you have queasiness with little or no vomiting, eating the right foods at the right times may help.

Eat smaller, more frequent meals. Don’t let your stomach become completely empty.
Natural ginger soda, ginger tea, and ginger candies can decrease nausea.
Eat foods served cool or room temperature.
Eat lighter foods.
Avoid greasy, high-fat foods.
Drink liquids between, rather than with, meals.
Avoid foods with strong odors.

3. Ease diarrhea.

Although you may need medication to control severe diarrhea, your food choices can ease diarrhea.

Choose easy-to-digest foods that are low in fat and fiber. For instance, eat proteins like cooked poultry, fish, and eggs. Try refined grains, cooked vegetables, and canned fruits (in their own juice).
Slowly sip non-caffeinated fluids throughout the day. Limit beverages and foods with sugar alcohols.
Try nibbling salty foods, such as crackers and pretzels, to replace lost sodium.

4. Treat sore or dry mouth and throat.

In addition to medications for a sore or dry mouth and throat, a few nutrition tricks can lessen mouth irritation.

Try soft and liquid foods, such as smoothies, warm soup, thin oatmeal, yogurt, eggs, pudding, mashed potatoes, and canned fruit.
Soften food with milk, broth, sauces, or gravy.
Sip water throughout the day.
Try frozen fruit, like grapes, cantaloupe wedges, peach slices, or watermelon.
Avoid irritating or acidic items, such as citrus fruits, crunchy or dry foods, hot coffee, alcohol and foods with small seeds.

5. Address appetite loss.

If you just don’t feel like eating, try the following:

Eat 5-6 small meals each day.
Keep snacks handy so you can eat whenever you feel hunger. Try granola bars, fresh or canned fruit, nuts, yogurt, pudding, pretzels, and hard-boiled eggs.
Eat your favorite food any time you want to.
Drink fat-free or low-fat milk, 100% fruit juice or smoothies. Avoid filling up on fluids with no calories, such as coffee or tea.

6. Address weight gain and/or increased appetite.

Importantly, you may gain weight due to the stress of your diagnosis. If you eat for comfort, ask your doctor about options for managing anxiety and stress. For instance, most cancer centers offer free or low-cost counseling, support groups, art therapy, massages, and other coping tools and resources.

Additionally, try to find time for light to moderate physical activity, such as walking.

Conclusion.

Proper nutrition must be an integral part of the management of chronic illnesses and for recovery from surgery and injuries. Because needs vary, consult your doctor to learn how you can optimize your nutrition for healing.

Learn more…

While managing a chronic illness or recovering from surgery or an injury, it’s important to be a engaged, empowered member of your medical team. Read these posts for tips:

I wrote this article in collaboration with Teja Kurane, a market research analyst. She works with Pristine Market Insights, who’s report on the medical nutrition market stresses the need for tailored nutritional solutions to address the needs of diverse patient groups.