Eat a Rainbow of Fruits and Vegetables: Consuming a wide range of colorful fruits and vegetables ensures you're getting a variety of vitamins, minerals, and antioxidants that are essential for recovery.
Prioritize Protein: Protein is vital for tissue repair and muscle building. Include sources like lean meats, fish, eggs, tofu, and legumes in your meals.
Healthy Fats are Essential: Omega-3 fatty acids found in fish like salmon, as well as nuts and seeds, can help reduce inflammation and promote healing.
Whole Grains for Energy: Whole grains such as brown rice, quinoa, and whole wheat bread provide sustained energy and support immune function.
Stay Hydrated: Water is essential for every bodily function, including the healing process. Aim for at least 8-10 glasses of water a day.
Limit Sugary and Processed Foods: These can cause inflammation and slow down the healing process. Opt for whole, unprocessed foods whenever possible.
Consider Supplements: If you're struggling to get enough nutrients from food alone, consider discussing supplements with your healthcare provider.

Food	Nutrient	Benefits
Salmon	Omega-3 fatty acids	Reduces inflammation and promotes healing
Blueberries	Antioxidants	Supports tissue repair and regeneration
Broccoli	Vitamin C	Promotes collagen synthesis and immune function
Spinach	Iron	Supports red blood cell production and oxygen transport
Sweet potatoes	Vitamin A	Supports immune function and skin health
Lean protein (chicken, turkey, tofu)	Protein	Supports tissue repair and regeneration
Nuts and seeds	Vitamin E	Reduces inflammation and supports skin health
Legumes (lentils, beans)	Fiber	Promotes a healthy gut microbiome and supports digestion
Whole grains (brown rice, quinoa)	B vitamins	Supports energy production and immunity
Water	N/A	Promotes hydration and supports all bodily functions