1. Protein – Essential for Tissue Repair
Protein is a food that helps wound healing because it builds new skin, blood vessels, and immune cells. Aim to eat protein at every meal.
- Lean meats (chicken, turkey, beef)
- Fish (especially salmon, tuna — rich in omega-3s)
- Eggs
- Dairy (Greek yogurt, milk, cheese)
- Legumes (lentils, black beans, chickpeas)
- Protein shakes if you’re not eating enough
2. Zinc – Supports Cell Growth and Repair
Zinc helps with inflammation control, cell repair, and fighting infection. Note: Too much zinc can interfere with other minerals, so don’t megadose supplements unless your provider tells you to.
- Beef, pork, lamb
- Pumpkin seeds
- Chickpeas and lentils
- Nuts (cashews, almonds)
- Whole grains
- Shellfish (especially oysters)
3 Vitamin C – Boosts Collagen and Immune
Helps form new tissue and supports your immune system. Vitamin C also helps your body absorb iron — another important nutrient.
- Citrus fruits (oranges, grapefruit)
- Strawberries
- Kiwi
- Bell peppers (especially red/yellow)
- Broccoli
- Tomatoes
4. Healthy Fats – Reduces Inflammation
Fats help absorb fat-soluble vitamins (A, D, E, K) and reduce chronic inflammation. Avoid: Trans fats, fried foods, excess sugar — they increase inflammation.
- Avocados
- Olive oil
- Fatty fish (salmon, mackerel)
- Nuts and seeds
5. Fluids – Prevent Dehydration
Wounds need moisture to heal — dehydration slows this process. Avoid: Too much caffeine or alcohol, which can dehydrate you.
- Water (at least 6–8 cups a day unless restricted)
- Broths
- Electrolyte drinks if you’re losing fluids from the wound
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