5 Nutrients For Injury Prevention And Cure


It may be impossible to guarantee an injury-free lifestyle, especially for athletes. Sports require the individual to put extra stress and pressure on the body, which can lead to sprains, fractures, wounds or muscle tears. In fact, athletes are not the only ones susceptible to bodily wear and tear. These things can happen to each and every one of us in daily life. So how can we ensure that our bodies are strong enough to bounce back after such an accident or injury? Experts say that the right nutrients and minerals can work wonders on fortifying your system and preparing your body for the process of healing and restoration. The following 5 nutrients have been selected for their abilities to ensure quick recuperation.

The Power of Vitamin C:

Vitamin C has multitudinous benefits; in fact you may be aware of quite a few already. Not only is this vitamin an excellent choice for immunity enhancement, it also lends a hand in tissue formation and healing. Tissue reformation is an essential part of any healing process, and with vitamin C’s contribution to collagen development, your body will have the internal capacity to be as good as new in record time. Collagen is the component that contributes to the flexibility of tendons and ligaments, both of which are required to keep the bones connected.

Vitamin C can be obtained from the following foods:

  • Citrus fruits
  • Leafy green vegetables, preferably of the dark green variety (for instance spinach or kale)
  • Broccoli
  • Cabbage
  • Supplements (consult your doctor before taking dietary supplements)

Extra Strength with Omega-3:

When the body suffers from an injury, one of the first responses to the site of the injury is an inflammation of the surrounding area. Inflammation can slow down the process of recovery, and omega-3 helps to curb this very hindrance. In addition to reducing inflammation, omega-3 also maintains the lubrication of the joints and strengthens the immune system.

Omega-3 can be obtained from the following foods:

  • Oily fish such as salmon and tuna
  • Walnuts
  • Flax seeds
  • Supplements (consult your doctor before taking omega-3 supplements)

The Significance of Zinc:

This mineral is required by the body for several reasons, one of which centers on recovery and healing. It facilitates the body’s natural functioning processes of healing by helping the tissues and wounds to pull through after the trauma and achieve their status of health.

Zinc can be obtained from the following foods:

  • Lentils and legumes
  • Brown rice
  • Turkey
  • Supplements (consult your doctor before taking dietary supplements)

Calcium for Bone Health:

The importance of calcium for strong bones that do not yield easily to blows and trauma has been ingrained into our minds since childhood. With adequate calcium your bones will not become brittle or weak. They will be able to withstand pressure if you fall, for instance. However, do remember that calcium alone will not help you achieve strong bones. Magnesium and vitamin D are required by your body to ensure that there is adequate utilization and absorption of calcium by your bones. Think of calcium, magnesium and vitamin D as a trio pack that must be integrated into your diet together.

The potent trio can be obtained from the following foods:

  • Leafy green vegetables such as spinach and kale
  • Whole grain foods
  • Raw nuts
  • Fish such as salmon and cod
  • Sesame seeds

Hydration is Essential:

We often forget to hydrate our bodies, and inadvertently make our systems ever more susceptible to wear and tear. A dehydrated body means dehydrated tissues and joints which are vulnerable to injuries and tears. Water is required for almost all the functions that routinely take place within the body, so save your system from taking additional stress and keep yourself well-hydrated. Keep a water bottle handy at all times, consume fruits and vegetables that have a high water content (for example cucumber and watermelon), or have fresh juices.

The Takeaway

Physical fitness and a robust system will enable you to lead a happy and healthy life, even if you do suffer from a few cuts and bruises along the way. So take note of your dietary habits and try to incorporate these 5 essential nutrients into your diet. If you have any questions or comments, feel free to reach out to Team HTV.

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