We should consume more vitamin C, E and zinc after a chronic injury. Antioxidants and proteins prevent muscle loss during recovery. Calcium is necessary because it promotes bone growth. In addition, it improves healing and accelerates recovery time.
Some products have anti-inflammatory properties. They help shorten the treatment. They accelerate regeneration. That is why it is worth eating fruits and vegetables rich in antioxidants and polyphenols. In general, a varied diet is the best idea. Provides the necessary micro and macro elements.
Green vegetables
Green vegetables such as spinach, kale and lettuce are very healthy. You can easily add them to salads and cocktails. They contain many essential nutrients and antioxidants. In this way, they reduce inflammation. Dark, leafy vegetables provide a lot of calcium. This is important for healthy bones. They also provide healthy carbohydrates for optimal muscle regeneration.
Blueberries
Blueberries are rich in nutrients. They are best known for their high content of antioxidants. Currants and strawberries are the healthiest. However, most berries contain enough antioxidants to effectively reduce oxidative stress and cell damage. They can be added to cocktails and salads. They can be a healthy snack.
Oranges
Most fruit is a great addition to the diet during recovery. Oranges are particularly rich in vitamin C and calcium. In addition, they contain 170 phytochemicals and 60 flavonoids, which are valuable anti-inflammatory nutrients. They help optimize the inflammatory response of the immune system. At the same time, they help in the reconstruction of muscles.
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Dark chocolate
Chocolate is also rich in antioxidants, but bitter has the most. Compared to milk chocolate, it contains up to three times more flavonoids. Thanks to this, it increases the level of red blood cells. Dark chocolate with an average cocoa content can effectively lower blood pressure, insulin sensitivity and inflammation.
Almonds
They are an excellent source of calcium and antioxidants. Almonds can also effectively reduce oxidative stress, sometimes by as much as 34%. However, most antioxidants are found in shell, so removing it reduces the nutritional properties.
Pea
Is an excellent source of protein and calcium. It also contains a lot of fiber, various phytochemical ingredients and numerous vitamins and minerals. Peas are key to fighting deficiencies and following a properly balanced diet.
Yoghurt
Yogurt is a popular source of calcium and other nutrients. First of all, it provides healthy intestinal flora. Probiotics strengthen healthy microflora. It is needed for optimal intestinal health. They are necessary for general well-being. Yogurt is also rich in calcium, protein and other nutrients. They are necessary during recovery.
Avocado
Avocados have excellent anti-inflammatory properties. In addition, they contain high levels of healthy, unsaturated fats and vitamin D. The body needs it for proper calcium absorption. In addition, unlike many other problems, avocados have many health benefits.
Fishes
Fish is an excellent source of high-quality healthy fats and vitamin D. Together with other types of seafood, fish is an essential source of omega-3 fatty acids and proteins. Eating a large amount of fish helps lower blood pressure and improve the overall function of blood vessels.
Sweet potatoes
They help build muscle, especially after an injury. They are rich in fiber, vitamins D and E, potassium and many other microelements. They also provide antioxidants, including carotenoids. They counteract cell damage caused by sports injuries.
What to drink at work
The most sensible and healthy thing you can drink is water. Does not contain calories. Thanks to it, the body can function properly. It helps regulate body temperature. It improves joint function, protects tissues and helps to relax. Water will not satisfy our hunger, but it can suppress appetite.
Let’s not worry, drinking one cup of coffee is not harmful. On the contrary, it can reduce the risk of type 2 diabetes, Parkinson’s disease, some types of cancer, heart disease and stroke. Coffee also helps suppress your appetite. Do not add a lot of sugar, syrup, lots of milk and whipped cream to it. Fancy coffee drinks contain a lot of calories and fat. Drink black coffee or with a small amount of sugar and milk.
Regardless of whether you choose green, black or white tea, it has anti-inflammatory properties. Most teas are very healthy. Reduces the risk of cancer and stroke. Offers protection against some brain diseases. If we care about a large amount of antioxidants, let’s try green, black or white varieties. Remember, however, not to sweeten too much.
We can choose milk, but only with a low fat content. Let’s try 2%, but if we drink it, let’s try 1%. If we have been drinking milk with 1% fat to date, let’s go for nonfat milk. It will not contain a lot of calories and fat. It will be very healthy.
