8 nutrients your body needs during the recovery time
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We'll be talking about these items in this video:
- What are the best nutrients for recovery time?
- What is a healthy diet for recovery time?
- How to repair ligaments with a good diet?
- What is the best vitamin to repair ligaments?
- How to repair tendons with vitamins?
- Which vitamins help to repair ligaments faster?
- Which vitamins help to repair tendons?
- How to have a healthy diet to repair ligaments?
- How to accelerate repairing ligaments?
- Which vitamin accelerates repairing ligaments?
8- Vitamin A
Vitamin A stimulates the production of collagen in the body and helps to rebuild the immune system after injury. It also provides fat-soluble retinoids to the body that maintain eye health. Studies have shown that vitamin A supplements significantly increase collagen formation and accelerate healing. Foods rich in vitamin A include spinach, beef liver, sweet potatoes, carrots, pumpkin, bell peppers, tropical fruits, and dark leafy vegetables.
7- Vitamin B complex
The Vitamin B Complex helps the body metabolize carbohydrates and produce cellular energy. This energy helps heal wounds and allows cells to grow. Vitamin B complex contributes to DNA synthesis, collagen formation, immunity, and red blood cell formation. These blood cells are responsible for carrying oxygen and nutrients to the wound site. Peas, seafood, white meat, potatoes, cauliflower, bananas, beef, eggs, and soy milk; are foods that contain high amounts of B vitamins.
6- Vitamin C
Vitamin C is an important nutrient needed to produce collagen. This vitamin bonds between collagen fibers and maintains the integrity of bones, muscles, skin, and tendons. Vitamin C also has antioxidant and anti-inflammatory properties that accelerate your recovery. Vitamin C deficiency can cause abnormal healing and the weakening of ligaments.
5- Zinc
Zinc is made up of several enzymes and proteins, including those needed for wound healing, tissue repair, and growth. Zinc helps with DNA synthesis, protein synthesis, and cell division, all of which contribute to tissue growth and repair. Zinc deficiency is one of the most common nutrient deficiencies and is associated with poor wound healing. This supplement is essential for the proper functioning of the immune system. Zinc helps heal torn tissue by increasing the growth of new tissue.
4- Creatine
Creatine is a substance found naturally in meat, poultry, and fish. It helps your body produce energy during heavy lifting or high-intensity exercise. The human body can also produce about 1 gram per day. Interestingly it may also help you recover from damage. One study reported that creatine supplementation increased muscle mass and strength. However, not all studies found these results.\3- Glucosamine
Glucosamine is a natural substance found in the fluid that surrounds your joints. It is used to build tendons, ligaments, and cartilage. Your body produces glucosamine naturally, but you can also increase its levels through supplements. Research in people with arthritis suggests that glucosamine may be helpful in reducing joint pain.
2- Calcium and vitamin D
Calcium is an important component of bones and teeth and is also involved in muscle and nerve contractions. This is why it is important to ensure that you always get enough calcium. Vitamin D is an equally important function because it helps your body absorb the calcium in your foods. Vitamin D, along with calcium, plays an important role in the recovery period after a bone injury. Also, getting enough vitamin D may increase your chances of a good recovery after surgery. For example, studies have shown that a good vitamin D status can increase recovery of the anterior cruciate ligament (ACL) strength after surgery.
1- Omega 3 fatty acids
After an injury, the first step in wound healing always involves some inflammation. This inflammatory response is beneficial and necessary for proper healing. If this inflammation stays too long, it may slow down your recovery. One way to prevent excessive inflammation from delaying your recovery is to eat enough omega-3s. These fats, found in foods such as fish, algae, walnuts, flaxseed, and chia seeds, have anti-inflammatory properties. You can also prevent excessive or prolonged inflammation by limiting omega-6s, commonly found in corn, canola, cottonseed, soy, and sunflower oil.
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