Doctors have discovered that malnutrition can greatly delay healing process after an injury, medical-surgical procedure or ailment. The impact of an illness or injury on the body is great as it depletes the body reserve of proteins, fat-soluble vitamins and minerals. You can’t go for any kind of food plan to replace this lost nutrient otherwise you get malnourished. This is to simply say that the food you take in plays a major part in your recovery process. You need not settle for processed foods to replace all you lost but the right food i.e. a balanced diet in the right proportion to help you get back on your feet faster than you can imagine. Here are some foods that aid recovery after illness.


  1. Protein-rich foods: These foods are essential for repair of worn and damaged tissues during the course of illness or injury. Protein aids in the formation of collagen fibres which serves as a building block for tissue repair in the body. Unfortunately, the wound healing process further exacerbates protein loss, as the body can lose up to 100 milligrams of protein per day due to exudation, or fluid leakage from the affected area. For this reason, a high protein diet is essential during recovery. It is important to ensure uninterrupted consumption of protein or protein supplements which can come in powders and can be added into foods or water e.g. soups, sauce or milkshakes to keep up with healing or recovery process. Examples of these sources are;
  • Lean meats
  • Dairy products e.g. milk ,cheese
  • Sea foods e.g. salmon
  • Eggs
  • Beef
  • Chicken
  • turkey



  1. Glucose rich foods: These have got to do with consumption of high carbohydrate foods to give the needed energy required for the healing process. Glucose helps to provide energy for leucocytes (white bloods cells) and macrophages for removal of foreign bodies, debris and bacteria associated with injury or illness to aid recovery. It also stimulates fibroblast growth (formation of new cells to replace old and worn cells) and collagen fibres aids wound or injury healing. In addition, adenosine triphosphate (ATP) is created from glucose in the body’s mitochondria in the cells and provides the cells with the chemical energy and heat that they require for functioning. Examples of carbohydrate food sources are:
  • Sweet potatoes
  • Cereals
  • Whole grains
  • Diary grains e.g. milk, cheese, cream
  • Sugary products e.g. cakes, chocolate, jam, soft drinks

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  1. Fatty foods: Though too much consumption of fats especially the bad ones i.e. saturated fats are considered unbeneficial to the body. Fats provide the body with energy, which is crucial to everyday life. As the National Institutes of Healthexplains, the body pulls calories from carbohydrates through the foods people eat; however, once those calories have been expended, it begins to pull calories from fat. Without it, the body will begin to pull energy from other sources, such as the bones and tissue. Unsaturated fats are the fats of choice as they help to maintain healthy cholesterol levels and provide nutrients and energy essential for wound healing and general wellness. These foods are excellent sources of healthy fats:
  • Avocado
  • Olives
  • Peanut butter
  • Nuts and seeds
  • Flaxseed
  • Soy and soy milk
  • Tofu
  • Fatty fish, such as salmon, tuna


  1. Vitamin-rich foods: The importance of vitamins in recovery process cannot be over-ruled. They increase the immune function to fight infections thus hastening recovery and they aid fast wound healing. These vitamins include:
  • Vitamin C: Are good sources of antioxidants that can keep the immune system strong. Fruits and vegetable rich in Vitamin C such as berries, green leafy vegetables, peppers, Citrus fruits and juices, strawberries, tomatoes, tomato juice, peppers, baked potatoes, spinach, broccoli, cauliflower, Brussels sprouts, cabbage
  • Vitamin A: they aid in the growth of tissue and improve skin integrity in injuries. They also possess anti –microbial property in fighting infections. E.g. Dark green leafy vegetables, fortified dairy products, liver, fortified cereals, carrots, squashes, sweet potatoes, spinach, mangoes, broccoli and tomatoes, pepper, watermelon, cucumber and apples
  • Vitamin E: examples of this beneficial food include: sunflower seeds, avocados, almonds, broccoli, olives and eggs,

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  1. Minerals
    • Selenium: e.g. sesame seeds, wheat germ and bran, tomato, broccoli and brazil nuts)
    • Zinc: helps in fighting infection. E.g. whole grains, nuts and seeds, eggs, cauliflower, wheat germ and brown rice).
    • Iron: They support granulation process in wound healing. It also supports production of blood in the body and aids brain and muscle function g. beans, including pinto, kidney, soybeans and lentils, dark green leafy vegetables such as spinach, Fortified breakfast cereals, enriched rice, whole-grain and enriched breads.






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