Nutrición,Nutrición deportiva

12 Healing Foods to Eat After Surgery or Injury

Los alimentos energéticos permiten la reparación y el mantenimiento adecuados de tejidos, células y huesos. Cuando experimenta cualquier tipo de lesión en su cuerpo o se somete a un procedimiento médico, desde una cirugía mínimamente invasiva hasta una cirugía mayor, consumir los alimentos adecuados puede ponerlo en un camino más rápido para que su cuerpo vuelva a funcionar correctamente.

La  Clínica Cleveland  sugiere que las necesidades dietéticas aumenten cuando su cuerpo combate heridas e infecciones. Cuando su cuerpo se recupere de una dolencia, debe elevar su ingesta calórica. Esto incluye aumentar su cantidad diaria de vitaminas, minerales y proteínas. En un día típico, la Clínica Cleveland sugiere que consuma lo siguiente cuando su cuerpo esté en proceso de curación:

  • 5 porciones de granos
  • 2 porciones de verduras
  • 3 porciones de fruta
  • 5 a 8 porciones de proteína
  • 3 porciones de lácteos

Si no puede satisfacer las necesidades nutricionales anteriores, la Clínica Cleveland recomienda agregar suplementos de nutrición oral, tomar un multivitamínico diario que incluya minerales y, si es necesario, programar una cita con un dietista registrado. Como siempre, es una buena idea consultar con un profesional de la salud antes de agregar suplementos a su dieta.

Los siguientes son 12 alimentos que se han demostrado en estudios científicos para ayudar en el proceso de curación y encaminarlo hacia la recuperación.

1 Arándanos silvestres para tu corazón


Blueberries are known as the “super fruit” due to their antioxidant capacity of their polyphenolic compounds. Research published in the July 2019 edition of Advances in Nutrition suggests that a moderate intake of these berries (approximately 1/3 cup) daily is associated with a risk reduction in cardiovascular disease.

Blueberries can also help with weight maintenance, putting you at a lesser risk of future weight-related cardiovascular events. They are recommended if you are recovering from a heart attack or cardiovascular event as well.

In addition, researchers state that the regular consumption of ripe blueberries is unconditionally recommended to benefit public health.

2 Ginger for Nausea


In an April 2013 review published in the International Journal of Preventive Medicine on the effects of ginger in health, researchers found that ginger contains antimicrobial properties to help keep you healthy.

The review also states that ginger and its bioactive molecules can effectively control the extent of ovarian, breast, colorectal, gastric, liver, skin and prostate cancers.

Ginger can also help those enduring chemotherapy. According to a double-blind study published in Support Care Cancer, the spice in a daily dose of 0.5 grams to 1 gram can significantly reduce chemotherapy-induced nausea in adult cancer patients. (Nausea is reported in more than 70 percent of patients receiving chemotherapy.)

3 Oatmeal for Digestive Issues


If you experience gastrointestinal issues after a surgery or have trouble absorbing nutrition, eating a bowl of oatmeal in the morning could help.

According to a 2015 February review on the nutritional advantages of oats published in the Journal of Food Science and Technology, whole oats contain a significant amount of dietary fiber that can aid in regulating digestion, promoting laxation and serve as a base for gut microflora.

Although you can get oats in wheat and rice products (and these are consumed at much higher quantities than oat), oat is consumed as a whole grain rather than in processed products, making oats often healthier.

4 Honey for Mending Wounds


Good news for those of us with a sweet tooth: honey is an effective food in caring for your wounds. In fact, honey is the oldest wound-healing agent known to humans, and works even better when held up against certain modern medications, according to a spring 2017 review published in Pharmacognosy Research.

Dating back to the Stone Age, honey has been involved in wound healing because of its bio activities, including its anti-inflammatory, antiviral and antibacterial properties. The sweet treat also induces leukocytes to release cytokines, which is what starts tissue repair anytime you incur a wound.

5 Citrus Foods for Healing Wounds


The metabolites found in citrus fruits, such as oranges, lemons and limes, offer bio activities that can help increase your body’s ability to heal from wounds.

Such bio activities include anti-inflammatory, anti-allergy, antioxidant and anti-microbial properties. In fact, you don’t even need to eat the fruit.

Citrus fruit peel extracts and citrus essential oils are reported to offer antioxidant bio activities as well, per a study published in BMC Chemistry.

6 Mushrooms for Healing Wounds and Gut Health


In a September 2017 critical review published in the International Journal of Molecular Sciences, researchers found that edible mushrooms offer bio activities that help wounds heal. These bio activities include anti-allergic properties and carbohydrates that play a significant role in immune-stimulating glucans.

In addition, the prebiotics in mushrooms stimulate growth of microbiota in the gut. Although you will find several sources of prebiotics in any supermarket, mushrooms offer easy availability and have been studied significantly more than other prebiotics.

7 Avocados for After Heart Surgery or Stroke

Anyone who experienced a cardiovascular event might want to add avocados to your grocery list. Eating avocados can improve your overall diet, nutrient intake and lower your risk of metabolic syndrome (a cluster of conditions that increase your risk of heart disease and stroke), according to a seven-year examination survey published in Nutrition Journal.

Examiners found that those who consume avocados also eat higher amounts of vegetables and fruits, have a better diet quality of monounsaturated and polyunsaturated fats, eat more dietary fiber and have a lower intake of added sugars.

8 Turmeric for Pain After Surgery

One of the main ingredients in curry powder, turmeric is one of the best nutritional supplements you can find. According to the National Center for Complementary and Integrative Health, this spice is used for serious pain, inflammation of arthritis, skin problems, cancer and stomach issues.

You can apply turmeric to the skin or consume the spice via a number of foods or in tea if that’s easiest on the stomach. (Drinking turmeric in tea could be especially helpful after surgery when your digestive systems might not function as well.)

9  Apple Cider Vinegar for Allergies


For anyone experiencing antibiotic resistance or prefer not to use antibiotics for wound care, the acetic acid content of apple cider vinegar can serve a potential substitute.

In a recent study published in Scientific Reports, researchers suggest that the global elevation of antibiotic resistance means that alternatives to antimicrobials are necessary. In fact, the World Health Organization (WHO) predicts that infections “involving antibiotic resistant pathogens will pose major patient care management issues in the future.”

To help solve for this global health issue, researchers investigated apple cider vinegar against E. ColiS. aureus and C. albicans. They found that the apple cider vinegar has several antimicrobial possibilities and offers valuable clinical implications.

For those nervous about the addition of this vinegar to their diet, an article from Harvard Health Publishing says that consuming apple cider vinegar is a natural remedy with little risk. However, the author does offer a few warnings:

  • The high acidity could damage tooth enamel, so you should dilute apple cider vinegar. This can be done in water or in salad dressing.
  • The vinegar could cause low potassium levels. If you take medications, you should speak with a medical professional first.
  • Vinegar can affect insulin levels. For anyone with type 1 or type 2 diabetes, you should watch your vinegar intake.

10 Nuts for Improving Insulin Resistance


Nuts have also been found to keep weight down after surgery, improve insulin resistance, and contribute to mending wounds. The following nuts can better your health, according to a December 2017 systemic review on nuts published in Nutrients:

Almonds can improve your health consumed in both small and large quantities, from 10 grams a day to 100 grams a day. Almonds can reduce blood glucose, improve insulin resistance and help those who can’t or don’t wish to take statins for cholesterol. Almonds also help control satiety for those following a low-calorie diet.

Whether you take a few or chronically consume walnuts, walnuts offer beneficial effects on healing after surgery. They reduce your cardiovascular risk, improve diet quality and give you the dietary fiber needed when surgery might affect your digestive systems.

Pistachios are also associated with health improvements. Consuming shelled pistachios of 40 grams (or 1.5 ounces) per day for three months reduced fasting glucose, improved vascular functions and lowered LDL concentrations. Eating larger amounts yielded positive results in risks of cardiovascular events.

11 Apples for Cancer or Recovering From Heart Surgery

Whether you prefer the sweetness of a Fuji or the tartness of a Granny Smith, apples can assist those diagnosed with cardiovascular disease or cancer.

Con su rica fuente de fitoquímicos, consumir esta fruta puede inhibir el crecimiento de células cancerosas, reducir el colesterol y reducir el riesgo de eventos cardiovasculares y enfermedades crónicas, según un estudio sobre las manzanas y sus beneficios para la salud publicado en  Nutrition Journal .

12 Leche para curar heridas


Según la Clínica Cleveland, entre los mejores alimentos para curar heridas se encuentran las proteínas, que incluyen la leche. La organización recomienda 3 porciones de leche al día cuando intenta recuperarse de una lesión. Para llegar a este número, puede hacer lo siguiente:

  • Sustituir el agua por leche en las recetas.
  • Agregue leche en polvo a su yogur.
  • Agregue leche líquida o en polvo a sus batidos o avena
  • Mezcle un poco de leche en sus sopas.

Si no puede soportar el sabor de la leche, puede usar yogur, queso o leche de soja como sustituto.

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Jett Kolio

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