How can I heal faster? Foods that help healing play a big role after an injury, surgery, persistent inflammation or even an outbreak of acne, when the body goes into repair mode. It's a complex, energy-intensive process that places intense demands on our cells. The good news is that what you put on your plate (especially in the evening) is the key to cell regeneration and can make all the difference. Ahead, an overview of the foods to stock up on.
The essential trio: protein, carbohydrates and fatty acids
Naturopath Lydie Palmieri is unanimous, "The healing process requires more protein-energy intake, essential for tissue reconstruction and collagen synthesis." In practical terms, this means more protein to build new cells. We, therefore, prefer oily fish (sardines and mackerel in particular), eggs, legumes and quality meats in small portions. "For effective collagen synthesis, don't forget carbohydrates either," continues the expert. Opt for potatoes, sweet potatoes, semi-complete rice and parsnips. "Essential fatty acids are the conductors of inflammation, immunity and healing. They are found in fatty fish, high-quality virgin oils (flax, rapeseed) and seeds. If you want to go further, you can also target micronutrients and trace elements, such as vitamin A (fish livers), zinc and selenium. And where can you find these precious nutrients? "Zinc is found in oils, shellfish, meat, eggs, rye bread, hemp, sesame and pumpkin seeds, oilseeds, wholegrain cereals and buckwheat. Selenium, on the other hand, is found in large doses in seafood, fish, meats, Brazil nuts, wholegrain cereals and nuts," adds the expert. Dinner then becomes a strategic ally when these foods that help healing are harmoniously integrated into evening recipes. “And of course, remember to hydrate sufficiently to help oxygenate scar tissue” she adds.
A naturopath's recipes for consoling your cells when they've been attacked
Ingredients (serves 2):
- 2 tinned sardines in oil
- 1/2 bunch watercress
- 6 medium-sized potatoes
- 1/4 red onion
- 3 tablespoons olive oil
- 3 tablespoons 1st cold-pressed organic linseed oil
- 3 tablespoons cider vinegar
- Lemon juice
- Flat-leaf parsley
- Handful of pomegranate seeds
- Boil potatoes in their skins for 15-20 minutes. Remove the skins and cut them (still warm) into fairly large slices.
- Wash the watercress, spin-dry and cut off the stems, leaving only the leaves.
- Prepare the vinaigrette: mix the oils, vinegar and lemon juice and add the finely chopped red onion and flat-leaf parsley (washed).
- Place the potato slices and watercress leaves in a dish. Pour over the vinaigrette and sprinkle with the pomegranates.
- Place the sardines on each plate, and serve with the salad.
Ingredients:
- 300g sweet potato
- 1 yellow onion
- 1 garlic clove
- 1 red bell pepper
- 400ml canned tomato pieces
- 4 eggs
- 50g feta cheese
- 1 tablespoon olive oil
- Parsley and/or coriander
- Cumin
- Za'atar
- Peel and square the sweet potato and steam for ten minutes.
- Chop the garlic and onions and sauté in olive oil. When transparent, sauté the diced sweet bell pepper. Season with salt, pepper and cumin.
- Add the tomatoes and simmer for 10 - 15 minutes before adding the sweet potato pieces. Adjust the seasoning if necessary and add the za'atar.
- Form 4 wells and break in the eggs. Keep covered for 4 minutes.
- Season with salt and pepper.
- Sprinkle with crumbled feta and parsley and/or coriander leaves.
This article first appeared on Vogue.fr
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