What foods can help your body recover from illness or surgery. How do leafy greens support healing. Why are eggs beneficial for recovery. How does salmon promote healing. What makes berries ideal for recovery. How do nuts and seeds aid in healing. Why is poultry recommended for recovery. How do organ meats support the healing process.

The Power of Leafy Greens in Recovery

Leafy green vegetables are nature’s powerhouse when it comes to supporting recovery. These nutrient-dense foods, including kale, spinach, arugula, mustard greens, and Swiss chard, are packed with essential vitamins and minerals that play crucial roles in healing and immune function.

What makes leafy greens so beneficial for recovery? These vegetables are rich in:

• Vitamin C
• Manganese
• Magnesium
• Folate
• Provitamin A

These nutrients are essential for maintaining a robust immune system and promoting overall health. Additionally, leafy greens contain polyphenol antioxidants that possess powerful anti-inflammatory and immune-supportive properties.

How do polyphenols in leafy greens aid recovery? Research indicates that certain polyphenols, such as quercetin, may help suppress the production of inflammatory proteins like TNF-alpha. This anti-inflammatory effect can significantly contribute to the healing process.

Furthermore, the high vitamin C content in leafy greens is particularly beneficial for wound healing, making these vegetables an excellent choice for post-surgery recovery.

Eggs: A Protein-Packed Recovery Food

When it comes to recovery, protein plays a crucial role. Eggs are an exceptional source of high-quality, easily absorbable protein, providing approximately 6 grams per large egg (50 grams). This makes them an ideal food for meeting increased protein needs during recovery.

How much protein do you need during recovery? 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. For a 150-pound (68-kg) person, this translates to 105–135 grams of protein daily.

Beyond their protein content, eggs offer a range of nutrients that support immune health and wound healing, including:

• Vitamin A
• Vitamin B12
• Zinc
• Iron
• Selenium

These nutrients play vital roles in maintaining a strong immune system, which is essential for effective recovery.

Salmon: Omega-3 Powerhouse for Healing

Salmon is a nutritional heavyweight when it comes to recovery foods. This fatty fish is not only rich in high-quality protein but also provides a wealth of nutrients that support healing and immune function.

What makes salmon particularly beneficial for recovery? Its impressive nutritional profile includes:

• B vitamins
• Selenium
• Iron
• Zinc
• Omega-3 fatty acids

The omega-3 fatty acids in salmon are particularly noteworthy. Studies have shown that these healthy fats may promote wound healing, enhance immune response, and reduce inflammation when taken in supplement form.

How much selenium does salmon provide? Just 3 ounces (85 grams) of wild-caught salmon delivers over 70% of your daily selenium needs. This mineral plays a crucial role in regulating inflammation and immune response.

While eating salmon is generally considered safe during recovery, it’s important to consult with your healthcare provider before taking fish oil supplements, especially before or after surgery. Some recent research suggests that these supplements don’t increase bleeding risk, but it’s always best to seek professional medical advice.

Berries: Nature’s Colorful Healers

Berries are not only delicious but also packed with nutrients and plant compounds that can significantly support your body’s recovery process. These vibrant fruits offer a range of benefits that make them ideal for healing.

How do berries contribute to recovery? They are rich in:

• Vitamin C
• Anthocyanins
• Other antioxidants

Vitamin C is particularly crucial for wound healing as it stimulates the production of collagen, the most abundant protein in your body. Collagen plays a vital role in tissue repair and regeneration.

What makes anthocyanins special? These plant pigments, responsible for the vibrant colors of berries, offer multiple health benefits, including:

• Anti-inflammatory effects
• Antiviral properties
• Immune system support

By incorporating a variety of berries into your diet during recovery, you can harness these powerful healing properties and support your body’s natural healing processes.

Nuts and Seeds: Nutrient-Dense Recovery Fuel

Nuts and seeds are excellent choices for fueling your body during the recovery process. These nutrient-dense foods provide a perfect combination of plant-based protein, healthy fats, and essential vitamins and minerals that support healing.

Which nuts and seeds are particularly beneficial for recovery? Some top choices include:

• Almonds
• Pecans
• Walnuts
• Sunflower seeds
• Hemp seeds

These foods are rich in several key nutrients that play important roles in the healing process:

• Zinc
• Vitamin E
• Manganese
• Magnesium

How does vitamin E contribute to recovery? This nutrient acts as a powerful antioxidant in your body, protecting against cellular damage. It’s also critical for maintaining a healthy immune system.

Some studies suggest that adequate vitamin E levels may improve the function of protective immune cells, such as natural killer cells (NK cells), which are crucial in fighting infection and disease.

Poultry: Amino Acid-Rich Recovery Food

Poultry, including chicken and turkey, is an excellent source of protein and specific amino acids that play crucial roles in wound healing and immune function. These lean meats provide the building blocks your body needs for effective recovery.

Which amino acids in poultry are particularly beneficial for recovery? Two key amino acids found in poultry are:

• Glutamine
• Arginine

How does glutamine support recovery? This amino acid provides cellular protection during times of stress, such as illness and injury. It helps maintain the integrity of the gut lining and supports immune function.

What role does arginine play in healing? Arginine assists in collagen production and wound healing. It’s particularly important because it’s rapidly depleted during times of stress, injury, and illness, making adequate intake crucial for recovery.

By including poultry in your diet during recovery, you’re providing your body with these essential amino acids, supporting both wound healing and immune function.

Organ Meats: Nutrient Powerhouses for Recovery

Organ meats, while often overlooked, are some of the most nutritious foods you can consume, especially during recovery. These nutrient-dense meats boast a wide array of vitamins and minerals that support immune function and promote healing.

What makes organ meats beneficial for recovery? They are rich in:

• Vitamin A
• Iron
• Zinc
• B vitamins
• Copper

How does copper contribute to recovery? This mineral is essential for the production of connective tissue and collagen, both of which are crucial for wound healing and tissue repair.

Vitamin A, abundant in organ meats, plays a vital role in recovery by:

• Supporting proper immune cell response
• Inhibiting inflammatory cells
• Promoting skin health
• Aiding wound healing

Additionally, organ meats are an excellent source of high-quality protein, which is necessary for recovery after illness or surgery. The combination of protein and these essential nutrients makes organ meats a powerful addition to a recovery-focused diet.

Incorporating Healing Foods into Your Recovery Diet

Now that we’ve explored these powerful healing foods, you might be wondering how to incorporate them into your diet effectively. Here are some practical tips:

1. Start your day with a protein-rich breakfast featuring eggs and leafy greens.
2. Include a serving of salmon or other fatty fish in your meals 2-3 times a week.
3. Snack on a handful of mixed nuts and seeds between meals.
4. Add a variety of colorful berries to your breakfast or as a sweet treat after meals.
5. Incorporate lean poultry into your lunch or dinner several times a week.
6. Experiment with organ meats by adding small amounts to stews, soups, or pâtés.

Remember, while these foods can significantly support your recovery, it’s essential to consult with your healthcare provider or a registered dietitian to create a personalized nutrition plan that meets your specific needs during recovery.

The Role of Hydration in Recovery

While focusing on nutrient-dense foods is crucial for recovery, it’s equally important to maintain proper hydration. Water plays a vital role in nearly every bodily function, including those involved in healing and recovery.

How does proper hydration support recovery?

• Facilitates nutrient transport to cells
• Supports blood volume and circulation
• Aids in toxin removal
• Regulates body temperature
• Promotes optimal organ function

To ensure adequate hydration during recovery, aim to drink water consistently throughout the day. You can also incorporate hydrating foods into your diet, such as water-rich fruits and vegetables, clear broths, and herbal teas.

The Importance of Balanced Nutrition in Recovery

While the foods we’ve discussed are particularly beneficial for recovery, it’s important to remember that a balanced, varied diet is key to optimal healing. Each nutrient plays a unique role in the recovery process, and a diverse diet ensures you’re getting a wide range of these essential nutrients.

What does a balanced recovery diet look like? It should include:

• Lean proteins for tissue repair and immune function
• Complex carbohydrates for energy
• Healthy fats for inflammation management and nutrient absorption
• A variety of fruits and vegetables for vitamins, minerals, and antioxidants
• Adequate fiber for digestive health

By focusing on a balanced diet that incorporates the healing foods we’ve discussed, you can provide your body with the nutritional support it needs to recover effectively and efficiently.

Listening to Your Body During Recovery

While following nutritional guidelines is important, it’s equally crucial to listen to your body during the recovery process. Everyone’s recovery journey is unique, and your nutritional needs may vary depending on factors such as the nature of your illness or surgery, your age, overall health status, and activity level.

How can you tune into your body’s needs during recovery?

• Pay attention to hunger and fullness cues
• Notice how different foods make you feel
• Be aware of any changes in appetite or digestion
• Observe your energy levels throughout the day

If you experience persistent digestive issues, unexpected weight changes, or prolonged fatigue, it’s important to consult with your healthcare provider. They can help adjust your nutrition plan to better suit your individual needs and support your recovery process.

The Role of Supplements in Recovery

While a nutrient-rich diet should be the foundation of your recovery nutrition plan, in some cases, supplements may be recommended to support healing. However, it’s crucial to approach supplementation with caution and under professional guidance.

When might supplements be beneficial during recovery?

• To address specific nutrient deficiencies
• To support increased nutritional needs during intense healing phases
• When dietary restrictions limit intake of certain nutrients

Common supplements that may be recommended during recovery include:

• Multivitamins
• Vitamin C
• Vitamin D
• Zinc
• Protein powders

However, it’s important to note that supplements should never replace a balanced diet. Always consult with your healthcare provider or a registered dietitian before starting any supplementation regimen, as some supplements can interact with medications or have adverse effects if taken inappropriately.

The Connection Between Nutrition and Mental Health in Recovery

While we often focus on the physical aspects of recovery, it’s important to recognize the significant role that nutrition plays in mental health and overall well-being during the healing process. The foods we eat can influence our mood, energy levels, and cognitive function, all of which are crucial for a holistic recovery.

How does nutrition impact mental health during recovery?

• Certain nutrients support neurotransmitter production
• Anti-inflammatory foods can help reduce symptoms of depression and anxiety
• Balanced blood sugar levels contribute to stable mood and energy
• Gut health, influenced by diet, is closely linked to mental health

Foods that are particularly beneficial for mental health during recovery include:

• Fatty fish rich in omega-3s
• Fermented foods for gut health
• Dark chocolate for its mood-boosting properties
• Complex carbohydrates for steady energy release

By focusing on nutrient-dense, whole foods and maintaining a balanced diet, you can support both your physical and mental well-being throughout the recovery process.

Long-Term Nutrition Habits for Ongoing Health and Recovery

While focusing on specific healing foods is crucial during the acute recovery phase, it’s equally important to develop long-term nutrition habits that support ongoing health and prevent future illnesses or injuries. The recovery period can be an excellent opportunity to reassess your overall diet and make positive changes that will benefit you in the long run.

What are some key long-term nutrition habits to cultivate?

• Prioritize whole, unprocessed foods
• Maintain a balanced intake of macronutrients (proteins, carbohydrates, and fats)
• Incorporate a wide variety of fruits and vegetables for diverse nutrient intake
• Stay adequately hydrated
• Practice mindful eating
• Limit intake of added sugars, saturated fats, and excessive sodium

By adopting these habits, you not only support your current recovery but also lay the foundation for better health and resilience in the future. Remember, good nutrition is a lifelong journey, and the habits you form during recovery can serve you well for years to come.

10 Foods That Help Your Body Recover

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.

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

Here are 10 healing foods that can help your body recover.

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.

Leafy greens are high in vitamin C, manganese, magnesium, folate, and provitamin A, all of which are essential for immune function and overall health (1, 2, 3).

They’re also rich in polyphenol antioxidants that have powerful anti-inflammatory and immune-supportive properties (3, 4).

In fact, research shows that certain polyphenols, including the antioxidant quercetin, that are concentrated in green leafy veggies, may help suppress the production of inflammatory proteins like TNF-alpha (5).

What’s more, vitamin C is essential for wound healing, making leafy greens a good choice when recuperating after surgery (6).

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 (7).

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 (8).

Whole eggs contain vitamins A and B12, as well as zinc, iron, and selenium, all of which play vital immune roles (1).

Salmon is packed with protein, B vitamins, selenium, iron, zinc, and omega-3 fats (9).

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 (10).

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 (11).

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 (12).

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Berries 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 (13).

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 (14, 15, 16, 17).

Nuts and seeds like almonds, pecans, walnuts, sunflower seeds, and hemp seeds are a great choice for fueling your body during the recovery process. These foods provide plant-based protein, healthy fats, and vitamins and minerals that support healing.

For example, nuts and seeds are a good source of zinc, vitamin E, manganese, and magnesium. Vitamin E acts as an antioxidant in your body, protecting against cellular damage. It’s also critical for immune health (18).

Some studies note that healthy vitamin E levels may improve the function of protective immune cells, such as natural killer cells (NK cells), which help fight infection and disease (19, 20, 21).

Specific amino acids, which are the building blocks of protein, play important roles in wound healing and immune function.

Poultry, including chicken and turkey, pack glutamine and arginine, two amino acids that may aid recovery and healing (22).

Glutamine provides cellular protection during times of stress, such as illness and injury, while arginine assists collagen production and wound healing (23).

What’s more, arginine is rapidly depleted during times of stress, injury, and illness, making adequate intake of this amino acid all the more important (23).

Organ meats are some of the most nutritious foods you can eat. They boast many immune-supportive nutrients, including vitamin A, iron, zinc, B vitamins, and copper, which is needed for the production of connective tissue and collagen (24, 25).

Vitamin A, which is essential for proper immune cell response, helps inhibit inflammatory cells and is critical for skin health and wound healing (26).

Additionally, organ meats are an excellent source of protein, which is necessary for recovery after surgery and illness.

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 (27).

Plus, these veggies pack an array of nutrients that your body craves during recovery, such as vitamin C and B vitamins (28).

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Shellfish like oysters, mussels, and clams are loaded with nutrients — especially zinc — that may promote recovery.

Zinc is crucial for healthy immune function. This mineral may also help speed recovery and promote wound healing, making shellfish great for recuperating from surgery (29, 30, 31).

Just 6 medium oysters (59 grams) provides over 300% of the Daily Value (DV) for zinc (32).

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 (33).

In fact, inadequate carb intake may impair wound healing and delay recovery (34).

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 (35).

In addition to following a healthy diet full of nutrient-dense foods, other lifestyle modifications may support healing.

Rest is essential when recovering from an illness, injury, or surgery. Plus, getting enough sleep bolsters your body’s repair process.

In fact, lack of sleep may harm immune function and delay recovery (36, 37).

Hydration is also important for every aspect of healing and recovery, especially proper wound care. Plus, illnesses that involve fever and diarrhea may increase your hydration needs (38, 39).

Additionally, you should steer clear of cigarettes and alcohol when recuperating from illness or injury. Smoking and drinking can delay recovery, impair wound healing, and suppress your immune system (40, 41, 42, 43).

Deficiencies in zinc and vitamins B12 and A may likewise hamper recovery. Talk to your healthcare provider if you’re concerned about nutrient deficiencies (23).

When recovering from illness or surgery, you should fuel your body with foods that are high in nutrients and compounds that promote healing.

Salmon, nuts, cruciferous veggies, and several other foods may help optimize recovery.

Getting plenty of rest, staying hydrated, and avoiding smoking and alcohol promote optimal healing as well.

Healing Foods Diet Benefits, Foods and Meal Plan

Evidence Based

This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information.

With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Note that the numbers in parentheses (1, 2, etc.) are clickable links to these studies.

The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.

This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Note that the numbers in parentheses (1, 2, etc.) are clickable links to medically peer-reviewed studies.

Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Our team aims to be not only thorough with its research, but also objective and unbiased.

The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.

By Rachael Link, MS, RD

April 9, 2023

What you grab at the grocery store can have a huge impact on overall health. In fact, while loading your cart up with refined grains, sugary drinks and processed foods can increase inflammation and tank energy levels, filling up on healthy, healing foods can help keep you feeling your best and protect against chronic disease.

The healing foods diet is designed to heal the body and improve health by encouraging the consumption of nutritious, whole foods like fruits, veggies and healthy fats.

Plus, this simple eating pattern is a great way to ensure you supply your body with a steady stream of the nutrients you need to help prevent nutritional deficiencies in your diet.

Healing Foods Diet Principles

The healing foods diet is an eating plan that focuses on replacing refined, processed and inflammatory ingredients in your diet with nutritious, whole food alternatives to promote better health.

The diet includes a few simple steps that involve making some simple switches in your diet. Best of all, unlike other diets with extensive, complicated rules and regulations, the healing foods diet relies on three basic principles:

1.

Swap out Unhealthy Fats

Trading unhealthy fats for healthier options is one of the key components of the healing foods diet.

This is because unhealthy fats, such as hydrogenated and partially hydrogenated oils, trans fats and refined vegetable oils, can cause chronic inflammation and may contribute to conditions like heart disease, stroke, diabetes and cancer.

Healthy fats, on the other  hand, are essential for everything from hormone production to cancer prevention, brain development and weight loss.

2. Change the Meats You Eat

Selecting sustainable sources of meat not only helps support ethical farming practices and minimizes your environmental impact, but it may also be better for your health as well.

For instance, grass-fed beef is significantly higher in heart-healthy omega-3 fatty acids than grain-fed varieties and is also richer in conjugated linoleic acid, a type of fatty acid that has been associated with a multitude of health benefits.

Similarly, wild-caught fish is lower in calories, higher in important minerals and less likely to be contaminated by harmful toxins than conventional farmed fish.

3. Remove Refined Sugars and Grains

During processing, refined grains are stripped of many important vitamins and minerals, producing a final product high in calories, carbs and sugar but lacking in essential nutrients.

White rice, pasta and noodles are a few examples of refined grains that are low in the important micronutrients that your body needs. Swapping these foods out for healthy whole grain alternatives is a great way to squeeze some extra vitamins and minerals into your diet to support healing.

Related: Improve Your Diet & Health with a Clean Eating Meal Plan

Benefits

1. Decreases Inflammation

Acute inflammation is a normal part of the immune process that helps protect the body against foreign invaders. Chronic inflammation, on the other hand, can contribute to conditions like heart disease, obesity and diabetes.

While some foods can increase markers of inflammation, others can help fight inflammation and aid in the prevention of chronic disease.

Plant-based foods like fruits and veggies, in particular, are linked to lower levels of inflammation in the body.

2. Improves Heart Health

As the leading cause of death around the world, heart disease accounts for around 31.5 percent of deaths globally.

Making a few simple swaps in your diet and filling up on heart-healthy foods as part of the healing foods diet is a simple way to reduce the risk of heart disease to keep your heart healthy and strong.

Healthy fats, high-fiber foods and antioxidant-rich fruits and veggies are all plentiful on the healing foods diet and can help protect against conditions like high blood pressure, heart disease and stroke.

3. Stabilizes Blood Sugar

Sustaining high blood sugar levels can be detrimental to overall health. Not only can it worsen diabetes symptoms and cause serious side effects like vision loss and nerve damage, but it can also lead to a condition known as insulin resistance.

Insulin is the hormone responsible for transporting sugar from the bloodstream to the cells. When you load up with lots of high-carb, sugary foods, it increases levels of both blood sugar and insulin.

Over time, maintaining high levels of insulin in the blood can impair your body’s ability to use it efficiently, spiking blood sugar levels and throwing hormones out of whack.

Not only is the healing foods diet low in unhealthy ingredients that can contribute to insulin resistance, but it’s also rich in high-fiber, nutrient-dense foods to support better blood sugar control.

4. Rich in Minimally Processed Ingredients

Shockingly, some studies estimate that nearly 58 percent of total daily calories in the average American diet come from ultra-processed foods. These foods are stripped of their nutritional value and associated with a long list of health issues, including heart disease, cancer and even death.

All foods included on the healing foods diet are minimally processed. This helps maximize their nutrient content and reduces the risk of adverse health effects associated with other processed ingredients.

5. Prevents Nutritional Deficiencies

In addition to promoting healing with whole foods, the healing foods diet also ensures you get the important vitamins, minerals and antioxidants your body needs to support overall health.

Nutritional deficiencies can cause a slew of negative symptoms, including low energy levels, fatigue, anemia, bone loss and brain fog.

Filling your plate with a variety of foods that promote healing as part of the healing foods diet helps provide important vitamins and minerals to prevent nutritional deficiencies.

What to Eat

The healing foods diet is rich in nutritious whole foods, including fruits, veggies, nuts, seeds, legumes and healthy fats. While a plant-based diet is primary, grass-fed meat, wild-caught fish and organic poultry are also permitted as part of the plan, along with an assortment of healthy condiments, herbs and spices.

Here are a few ingredients you can enjoy as part of the healing foods diet:

• Fruits: strawberries, oranges, lemons, blackberries, limes, raspberries, pears, apples, blueberries, etc.
• Vegetables: broccoli, cabbage, bell peppers, Brussels sprouts, tomatoes, asparagus, garlic, cucumber, onions, ginger, etc.
• Nuts: almonds, cashews, pecans, pistachios, macadamia nuts, walnuts, Brazil nuts
• Seeds: hemp seeds, pumpkin seeds, sunflower seeds, chia seeds, flaxseeds
• Legumes: black beans, kidney beans, pinto beans, lima beans, chickpeas, lentils
• Whole grains: quinoa, barley, buckwheat, millet, brown rice
• Healthy fats: olive oil, coconut oil, MCT oil, grass-fed butter, ghee, avocado oil
• Dairy products: goat milk, kefir, goat cheese, probiotic yogurt, raw milk
• Meat: grass-fed beef, lamb, venison, wild game
• Fish: wild-caught salmon, tuna, mackerel, anchovies, sardines
• Poultry: organic chicken, turkey, goose, duck
• Cage-free eggs
• Condiments: hummus, guacamole, apple cider vinegar, mustard, salsa, balsamic vinegar, liquid aminos
• Herbs and spices: basil, oregano, rosemary, turmeric, cinnamon, paprika, cumin, black pepper, etc.
• Natural sweeteners: stevia, raw honey, maple syrup, dates, monk fruit
• Beverages: water, tea, kombucha, bone broth

Foods to Avoid

Just as important as filling up on the right foods on the healing foods diet is limiting your consumption of unhealthy, pro-inflammatory ingredients.

Not only are these foods typically high in calories, sodium and added sugars, but they can also contribute to the development of chronic disease.

Here are a few foods you should restrict as part of the healing foods diet:

• Refined grains: white rice, pasta, white bread, breakfast cereals
• Added sugars: soda, juice, candies, cookies, granola bars, baked goods, ice cream
• Unhealthy fats: refined vegetable oils, shortening, hydrogenated fats, fried foods
• Conventional meat and poultry
• Farmed fish
• Processed foods: potato chips, crackers, frozen meals, microwave popcorn, processed meat, instant noodles, etc.

Recipes

Whether you’re a professional chef or kitchen novice, there are tons of options to enjoy the variety of foods included on the healing foods diet.

Here are a few nutritious and delicious recipes you can use to help get you started:

• Tropical Acai Bowl with Mango and Hemp Seeds
• Moo Shu Chicken Lettuce Wraps
• Crustless Spinach Quiche
• Grilled Honey Glazed Salmon
• Vegan Paleo Apple Fritters

Conclusion

• The healing foods diet is a simple eating plan that involves limiting consumption of refined grains, added sugars, unhealthy fats and processed ingredients.
• Instead, the diet encourages nutritious, whole foods, including fruits, veggies, legumes, healthy fats, organic meats and healing herbs and spices.
• Filling up on these healthy ingredients can reduce inflammation, protect against heart disease, stabilize blood sugar levels and prevent nutritional deficiencies.
• These healing foods could also potentially aid in the prevention of chronic conditions, including heart disease, stroke, diabetes and cancer.

Healthy Eating Basics / [18 of 30]

Sanatorium Nutrition

Fruits, Grains and Vegetables

Natural Remedies

Letter 86, 1897:

450. It is very important to know how to eat during [301] illness. Everyone needs
understand what he can do for himself.

STs 5, 443:

451. There are many ways and means of treatment, but only one way to health
Heaven approves. God’s remedies are simple natural remedies that
do not exhaust and do not weaken the body with a strong effect. Unpolluted air
and water, purity, appropriate nourishment, undefiled life and steady
trust in God – these are the healing means, due to the lack of which people die
thousands of people. These tools do not become outdated because their skillful
application requires some specific labor, which people do not appreciate very much.
Fresh air, exercise, good water, a clean, comfortable home –
All this is available to everyone and is inexpensive. And powerful drugs
are costly – both materially and with detrimental consequences,
which they have on the diseased organism.

SI, 127:

452. Clean air, sunshine, moderation in everything, rest, exercise,
proper nutrition, drinking water, trust in the Divine power – these are the real
natural remedies. Everyone should be aware of the natural
remedies and how to use them. It is very important to understand the basic
nursing principles and have practical training to be able to practice
use this knowledge correctly.

The use of natural remedies requires some effort and effort,
which many are unwilling to apply. The natural process of healing and restoration
strength is a gradual matter, and for impatient people it seems too slow.
Breaking bad habits involves some sacrifice. But if nature does not
interfere, it will eventually be found that she does her job wisely and well.
And people who obey its laws will reap the fruits of this in the form of health of body and mind.

HVBG, 160:

[302] 453. It is very common for physicians to recommend to disabled patients for recovery
health to go on a trip abroad, to mineral waters or to
sea ​​to improve your health. But nine times out of ten the same
the sick would both recover and save time and money if they became abstinent
in nutrition, began to engage in useful physical labor and would support a joyful
mood. Movement, especially outdoors, and plenty of sunlight
– these blessings granted by Heaven to all people – in many cases give
strength and life to those who are exhausted.

What we can do for ourselves

Letter 35, 1890:

454. Speaking of what we are able to do for ourselves, one should single out
a moment that requires attention and care. First of all, we must be well aware
myself. We must always learn how to take care of the body given to us
God to keep it in the best possible shape. You need to eat only what will be
contribute to good condition, and think about your clothes, which should be
so that blood circulation is normal. We must not avoid physical
exercises and neglect labor in the fresh air. Gotta get it as soon as possible
more sunlight. We must have the wisdom to be a faithful guardian of our
body.

I would be very unwise if, while sweating, I allowed myself to enter
in a cool room; I would show myself to be a bad manager of my health,
if she sat in a draft and in this way was in danger of catching a cold.
I would be reckless to let myself sit with cold hands and feet
thereby directing blood from the limbs to the brain or internal organs. I always
must protect her feet in wet weather. I have to follow the diet
and eat only healthy food so that my blood is of the best quality. Not worth it
work excessively if it is within my power to avoid it. If I break the laws
invested in my nature by God, I must repent of this, change my image
life, do not repeat past mistakes and surround yourself with the most favorable conditions,
the influence of the doctors provided by God, i. e. clean air, clean water
and healing, precious sunlight.

Water can be used in many cases [303] to alleviate suffering. For example,
drunk before meals a few sips of clean warm water (about half a liter) never
will not bring any harm, but only benefit.

The connection between faith, proper nutrition and drinking

Letter 5, 1904:

455. Let those who are sick do their best to
to food, drink, clothing and exercise to restore health. Let the patients
our sanitariums will be taught to cooperate with God to improve their condition…
“You are God’s field, God’s building.” The Lord created our nerves and muscles
to keep them on the move. It is our inaction that brings
suffering and illness.

STs 1, 561:

456. Those who care for the sick need to do this important work,
relying wholly on God so that His blessings, which in His mercy
He prepared for us, His people, poured out on us through clean air, healthy
food, the proper alternation of work and rest, and the use of water.

Use in sanitariums of simple, natural remedies

Letter 79, 1905:

457. Light was given to me that it is necessary to establish a sanatorium in which for treatment
diseases, not strong medicines would be used, but simple, natural
facilities. In this medical institution, patients will be taught how to dress properly,
breathe and eat, i.e., prevent the occurrence of diseases by right habits.

Manuscript 49, 1908:

458. In our sanitariums we advocate the use of simple remedies.
We do not encourage the use of strong drugs because
that they poison the blood. In hospitals, we give sensible instructions
about how to eat, drink, dress properly and how to live in order to
save your health.

Letter 73a, 1896:

[304] 459. The health reform has not yet reached its due height. simple food,
refusal to use potent drugs, making it possible
nature to restore the lost forces of the body – all this could make our
sanatoria more effective in restoring the health of patients.

Healing nutrition

DD 4, 133-135:

460. Following the habit of eating too much and too often leads to overexertion.
digestive organs and keeps the entire human body in a state of constant increased
excitability. With this lifestyle, the blood is poisoned and various
diseases. They invite a doctor who prescribes certain medications,
which bring temporary relief, but do not cure. They can change
form of the course of the disease, but the evil existing in the body increases with this
in many times. Nature does its best to rid the body of accumulated
uncleanness, and if it were left to itself and supported by the usual
blessings of Heaven, such as clean water and clean air, then
would be a quick and safe cure.

Patients in such cases can do for themselves what they cannot do.
others for them. They themselves must help their body to free itself from the entrusted
burden on him. More precisely, they must eliminate the cause of the disease. You are holding
a short fast and in this way give the stomach a chance to rest. Reasonable
and by the careful use of water, remove the feverish state of the body.
These efforts will help nature in her efforts to free the organism from all sorts of
sewage. But in general sick people become impatient. They don’t want to show
self-denial and suffer a little from hunger…

Drinking water will be of little benefit if the patient does not feel the need
strict abstinence in food.

Many people live in constant violation of the laws of a healthy lifestyle, and do not have
not the slightest idea of ​​the existing relationship between their habits and
health. And they won’t wake up until their bodies rebel against
abuse from which he suffers, and will not express his protest with pain and frustration.
If at least in this state the patients behaved [305] correctly and turned to
to simple means, which were neglected before – to the use of pure water
and simple food – their body would immediately receive the necessary help, which
should have had before. Subject to the principles of health, the patient, as a rule,
Healed without losing physical strength.

SI, 235:

461. Immoderation in diet is often the cause of disease, and at this moment
the body needs most of all to get rid of excess burden,
assigned to him. In many cases, the best treatment for a patient
there may be abstinence from one or two meals, so that overworked organs
digestion had the opportunity to rest. Fruit diet for several
days often brought great relief to knowledge workers. In many
cases of short complete starvation and subsequent moderate consumption
simple food led to recovery due only to the natural forces of the body.
A moderate diet for one to two months will convince many patients that
that the path of self-denial is the path to health.

Strict abstinence is a cure for diseases

SI, 114:

462. If a doctor sees a person suffering from a disease, the causes of which
are malnutrition, alcohol consumption or other bad habits,
but does not tell him about it, he harms his neighbor. When to the doctors
people who lead an immoral lifestyle, drunkards, are treated, they must be clearly
teach them that their suffering is the result of their sins. Those who understand
the laws of life must most seriously counteract the causes of disease.
How can a doctor remain calm while facing pain daily and relieving pain?
human suffering? Is he generous and compassionate if he does not teach
their strict abstinence as a remedy for sickness?

The patient needs the best food

Manuscript 93, 1901:

463. Physicians need to be vigilant in prayer. They need to be aware of the enormous
the responsibility which [306] rests upon them. Their duty is to prescribe to the sick
a diet that would best meet the needs of a weakened organism.
Food should be prepared by people who are aware that they are doing a responsible job.
This is because good nutrition is necessary for the formation of healthy blood.

(Olives as a laxative – § 614, 615. )

(Healing value of eggs – § 628, 629, 631.)

Nutrition in sanatoriums

Fruits, cereals and vegetables

Food addiction treatment | Clinical Center “Psychiatry-Narcology”

Nowadays, food addiction is on a huge scale and begins to spread among people of absolutely different ages, professions and life views. A person suffering from such an addiction consumes a large amount of food not because of a feeling of hunger, but because of anxiety or excitement, and also just to get additional positive emotions, to relax. With food addiction, food serves as a kind of consolation for a person, capable of smoothing out the consequences of troubles at work, quarrels with loved ones, dissatisfaction with oneself. The pleasure that a person experiences while eating gives him an imaginary feeling of comfort and satisfaction, makes him get used to such “jamming” of problems. A person quickly remembers how good he feels during large meals, and at the next similar occasion, he again and again returns to the correct method of calming.

If you suspect that you are suffering from this disease, treatment of food addiction should begin immediately. Absorbing a large amount of carbohydrate food, a person eventually ceases to be saturated with it. The amount of necessary food is constantly increasing, nervousness becomes stronger, various diseases of internal organs appear, active weight and fat mass gain occurs, and metabolism slows down. As a result of all this, a person becomes dissatisfied with himself, falls into depression – and he begins to fight this, again, with the help of food. It turns out a terrible, vicious circle, from which it is very difficult to get out.

The specialists of our center offer you the most complete treatment for food addiction. An attentive individual approach to each patient, a sympathetic attitude, effective methods – all this will allow you to permanently get rid of a bad habit, maintain your health, youth and beauty.

Signs and symptoms of food addiction

If you begin to develop food addiction, you will definitely see the following signs of this disease:

• Constant, incessant thoughts about food. A person thinks only about food, constantly plans grocery shopping, imagines how he will go to a cafe or restaurant where he can eat. Life slowly begins to obey meals.
• Absolute loss of self-control. The patient, at the sight of his favorite food, loses self-control, begins to absorb it: not until he feels full, but until he has eaten absolutely everything or until his stomach is completely full. And even then, with a feeling of satiety, he will not be able to resist a sweet dessert or chocolate bar.
• Regular jamming troubles. Every time when any negative events occur or a person has a bad mood, he tends to eat his favorite treat and cannot calm down until he consumes a huge amount of food, most often sweet.
• Constant feeling of guilt. As a rule, after a food breakdown, a person tends to blame himself for lack of willpower, for being unable to resist temptation. He blames himself for looking bad due to constant overeating, he promises himself that all this will stop, but soon the pattern is completely repeated.

If you have one or more signs, do not despair, but set yourself up resolutely – it is worth getting rid of the disease as soon as possible. Ask for help from the doctors of our center – they will help you cure your food addiction.

How is food addiction treated (overweight)

To get rid of this disease, the help of a nutritionist will not be enough, as well as independent attempts to limit oneself in the amount of food consumed. Treatment of food addiction should be entrusted to qualified psychotherapists. It is important to understand that this addiction is a consequence of internal, psychological problems, and only their complete resolution can lead to recovery.

Methods and methods of treating this type of addiction are quite similar to getting rid of other bad habits, since the essence of the disease is the same – problematic behavior (eating), which helps the patient to relax and forget about all the hardships. The main role of the psychotherapist is to discover an internal problem that a person is trying to hide in every possible way by eating a large amount of food. Dependence does not appear from scratch, it is usually preceded by some kind of stress, life failures, constant dissatisfaction with oneself, complexes, problems in communicating with others, isolation and many other difficulties.

Only after finding the root of the problem, you can start looking for a solution. The specialist will carry out the necessary work to relieve stress in the patient, to increase his level of self-esteem. It is important that a person learns to love himself again, remembers self-esteem.

After this procedure, the treatment of food addiction will be based on finding a new source of pleasure. For this, additional psychological sessions are held, during which complete harmony and relaxation are achieved, lightness in the body, positive thoughts appear. Someone prefers to get rid of the problem in a group with other patients, while someone needs a personal appointment. The specialists of our center will take into account the characteristics of each patient and select individual training courses so that the recovery is effective and complete.

Thanks to such sessions, constant thoughts about food disappear, as well as the desire to abuse unhealthy food. The patient learns to separate his own, inner emotions from the products on store shelves. Gradually, the patient’s food culture and lifestyle begin to improve. He ceases to consider food as one of the main ways of obtaining pleasure. This process is quite difficult, and therefore can proceed quite slowly. But it certainly leads to positive results, and this is the most important thing.

Perhaps the most important, the most necessary factor, thanks to which the treatment of food addiction can be effective, is the desire of the patient to get rid of the addiction, his desire to recover, his attitude towards a positive outcome of therapy. You should really want this, strongly and firmly, and the specialists of our center will help you direct this desire in the right direction.

Together we will help you enter a new life free from food cravings – a life filled with joy and satisfaction with yourself and the world around you.