How can certain foods aid in your body’s recovery process. What are the top 10 healing foods that promote faster healing and improved health. Which nutrients play a crucial role in supporting your immune system and reducing inflammation.

The Power of Leafy Greens in Recovery

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

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

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

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

Research has shown that certain polyphenols, such as quercetin, which is concentrated in green leafy vegetables, may help suppress the production of inflammatory proteins like TNF-alpha. This anti-inflammatory effect can significantly aid in the recovery process, whether you’re bouncing back from an illness or surgery.

The Vitamin C Connection

One of the standout nutrients in leafy greens is vitamin C. Why is this vitamin so crucial for recovery? Vitamin C plays a vital role in wound healing, making leafy greens an excellent choice for those recuperating after surgery. It stimulates the production of collagen, the most abundant protein in the body, which is essential for tissue repair and regeneration.

Eggs: A Protein-Packed Recovery Food

When it comes to recovery, protein is king. Eggs are an excellent source of highly absorbable protein, providing 6 grams per large egg (50 grams). But their benefits don’t stop there. Eggs are also rich in nutrients that support immune health and wound healing.

What makes eggs a superstar in the recovery food lineup?

• High-quality protein
• Vitamin A
• Vitamin B12
• Zinc
• Iron
• Selenium

All these nutrients play vital roles in immune function and overall health. The protein in eggs is particularly important for recovery, as your body needs significantly more protein than usual when healing from surgery or illness.

Protein Requirements 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.

Salmon: Omega-3 Powerhouse for Healing

Salmon is not just a delicious fish; it’s a nutritional powerhouse that can significantly aid in recovery. This fatty fish is packed with protein, B vitamins, selenium, iron, zinc, and omega-3 fats, all of which contribute to healing and overall health.

Why are omega-3 fats so important for recovery? Studies show that omega-3 fats may:

• Promote wound healing
• Enhance immune response
• Reduce inflammation

Just 3 ounces (85 grams) of wild-caught salmon provides over 70% of your daily selenium needs. Selenium is a mineral that plays a crucial role in regulating inflammation and immune response.

A Word of Caution on Fish Oil Supplements

While eating salmon is generally safe, it’s important to consult your healthcare provider before taking fish oil supplements, especially before or after surgery. Recent research suggests that these supplements don’t increase bleeding risk, but some surgeons still advise against their use as a precautionary measure.

Berries: Nature’s Colorful Healers

Berries are not only delicious but also brimming with nutrients and plant compounds that can support your body’s recovery process. These colorful fruits are packed with vitamin C, which promotes wound healing by stimulating collagen production.

What makes berries particularly beneficial for recovery?

• High vitamin C content
• Rich in antioxidants, especially anthocyanins
• Anti-inflammatory properties
• Antiviral effects
• Immune-supporting benefits

Anthocyanins, the plant pigments that give berries their vibrant color, are powerful antioxidants with anti-inflammatory, antiviral, and immune-supporting effects. These properties make berries an excellent choice for boosting your body’s healing capabilities.

The Rainbow of Recovery

Which berries should you include in your recovery diet? While all berries offer health benefits, some standout options include:

• Blueberries
• Strawberries
• Raspberries
• Blackberries
• Goji berries

Each of these berries offers a unique profile of nutrients and antioxidants, so including a variety in your diet can provide a wide range of recovery-boosting benefits.

Nuts and Seeds: Nutrient-Dense Recovery Fuel

Nuts and seeds are powerhouses of nutrition that can significantly aid in your body’s recovery process. These small but mighty foods provide plant-based protein, healthy fats, and a variety of vitamins and minerals that support healing.

What makes nuts and seeds so beneficial for recovery?

• Rich in zinc
• High in vitamin E
• Good source of manganese
• Packed with magnesium

Vitamin E, in particular, plays a crucial role in recovery. It acts as an antioxidant in your body, protecting against cellular damage and supporting immune health. Some studies suggest 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.

Top Nuts and Seeds for Recovery

Which nuts and seeds should you include in your recovery diet? Some excellent options include:

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

Each of these nuts and seeds offers a unique nutritional profile, so incorporating a variety into your diet can provide a wide range of recovery-boosting benefits.

Poultry: Amino Acid Powerhouse for Healing

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. Two amino acids found in poultry that are particularly beneficial for recovery are glutamine and arginine.

How do glutamine and arginine aid in recovery?

• Glutamine provides cellular protection during times of stress, illness, and injury
• Arginine assists in collagen production and wound healing

Arginine is especially important during recovery as it is rapidly depleted during times of stress, injury, and illness. Ensuring adequate intake of this amino acid through poultry consumption can support your body’s healing processes.

The Protein Factor

Beyond its amino acid content, poultry is an excellent source of high-quality protein. During recovery, your body’s protein needs increase significantly. Incorporating poultry into your diet can help meet these elevated protein requirements, supporting tissue repair and overall healing.

Organ Meats: Nutrient-Dense Powerhouses for Recovery

Organ meats, while often overlooked in modern diets, are some of the most nutritious foods you can eat, especially when recovering from illness or injury. These nutrient-dense meats boast a wide array of immune-supportive nutrients that can significantly aid in the healing process.

What makes organ meats so beneficial for recovery?

• High in vitamin A
• Rich in iron
• Excellent source of zinc
• Packed with B vitamins
• Good source of copper

Vitamin A, found abundantly in organ meats, is essential for proper immune cell response. It helps inhibit inflammatory cells and is critical for skin health and wound healing. Copper, another nutrient found in organ meats, is needed for the production of connective tissue and collagen, both of which are crucial for wound healing and tissue repair.

Protein Power of Organ Meats

In addition to their impressive vitamin and mineral content, organ meats are an excellent source of high-quality protein. During recovery, your body’s protein needs increase significantly to support tissue repair and regeneration. Incorporating organ meats into your diet can help meet these elevated protein requirements, supporting your body’s healing processes.

The Role of Hydration in Recovery

While focusing on nutrient-dense foods is crucial for recovery, it’s equally important to pay attention to hydration. Proper hydration plays a vital role in the healing process, supporting various bodily functions that are essential for recovery.

How does staying hydrated aid in recovery?

• Supports nutrient transport throughout the body
• Helps maintain proper blood volume
• Aids in toxin removal
• Supports cellular function
• Helps regulate body temperature

During recovery, your body may have increased fluid needs due to factors such as fever, wound healing, or increased metabolism. Ensuring adequate hydration can help support these processes and promote faster healing.

Hydrating Foods and Beverages

While water is the best source of hydration, you can also increase your fluid intake through hydrating foods and beverages. Some options include:

• Herbal teas
• Bone broth
• Fresh fruits with high water content (e.g., watermelon, oranges, grapes)
• Cucumber
• Zucchini

These hydrating foods and beverages not only help meet your fluid needs but also provide additional nutrients that can support your recovery process.

The Importance of Balanced Nutrition in Recovery

While focusing on specific healing foods is beneficial, it’s important to remember that overall balanced nutrition is key to optimal recovery. A well-rounded diet that includes a variety of nutrient-dense foods can provide your body with the full spectrum of vitamins, minerals, and other compounds needed to support healing and immune function.

What should a balanced recovery diet include?

• Lean proteins (e.g., fish, poultry, lean meats, eggs)
• Whole grains
• A variety of fruits and vegetables
• Healthy fats (e.g., avocados, nuts, seeds, olive oil)
• Probiotic-rich foods (e.g., yogurt, kefir, sauerkraut)

By incorporating a wide range of these foods into your diet, you can ensure that your body receives the diverse array of nutrients it needs to support recovery and overall health.

Personalized Nutrition for Recovery

It’s important to note that individual nutritional needs can vary based on factors such as the specific condition you’re recovering from, your overall health status, and any medications you may be taking. Consulting with a healthcare provider or registered dietitian can help you develop a personalized nutrition plan that best supports your recovery process.

The Role of Supplements in Recovery

While a balanced diet should be the primary focus for supporting recovery, in some cases, supplements may be beneficial. Certain supplements can help fill nutritional gaps or provide therapeutic doses of specific compounds that support healing and immune function.

Which supplements might be beneficial during recovery?

• Vitamin C
• Vitamin D
• Zinc
• Probiotics
• Glutamine

However, it’s crucial to remember that supplements should not replace a healthy diet. They should be used as a complement to a nutrient-rich eating plan, and only under the guidance of a healthcare professional.

Cautions with Supplement Use

While supplements can be beneficial, they can also interact with medications or have side effects. It’s essential to consult with your healthcare provider before starting any new supplement regimen, especially during recovery from illness or surgery. They can help determine which supplements, if any, are appropriate for your specific situation and ensure they won’t interfere with your treatment plan.

The Mind-Body Connection in Recovery

While nutrition plays a crucial role in physical recovery, it’s important not to overlook the mind-body connection. Mental and emotional well-being can significantly impact the healing process, influencing everything from immune function to pain perception.

How can you support your mental health during recovery?

• Practice stress-reduction techniques (e.g., meditation, deep breathing exercises)
• Engage in gentle physical activity as approved by your healthcare provider
• Maintain social connections
• Ensure adequate sleep
• Consider talking to a mental health professional if needed

By addressing both your physical and mental health needs, you can create a holistic environment that supports optimal recovery.

The Role of Sleep in Recovery

Sleep is a crucial but often overlooked aspect of recovery. During sleep, your body carries out many important processes that support healing and immune function. Adequate sleep can help reduce inflammation, support tissue repair, and enhance overall recovery.

To support healthy sleep during recovery:

• Maintain a consistent sleep schedule
• Create a relaxing bedtime routine
• Ensure your sleep environment is comfortable and conducive to rest
• Avoid screens for at least an hour before bed
• Limit caffeine and alcohol, especially in the evening

By prioritizing sleep alongside nutrition and mental health, you can create a comprehensive approach to support your body’s healing processes.

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.