What to eat to speed up wound healing?

Wounds are a pesky problem, especially when they take ages to heal. Who has the time or patience for that? Lucky for you, there are certain foods out there that can help speed up the process of wound healing. So sit back, relax, and let’s dive into some of these miraculous munchies!

Protein-Packed Foods to Fuel Your Recovery

Protein is a crucial component in the healing process as it helps repair and rebuild tissues in our body. Add these protein-packed foods to your diet:

  • Eggs: These little oval-shaped wonders pack quite a punch with their high protein content.
  • Fish: Not only is fish rich in protein, but it also contains omega-3 fatty acids which help reduce inflammation – bonus!
  • Chicken Breast: This lean source of protein will ensure your body gets what it needs without added fats.
  • Nuts & Seeds: Snack on almonds, walnuts or sunflower seeds which make for easy-to-carry nutrient-rich sources.

Vitamin C – A Superhero Nutrient

Vitamin C plays an important role in tissue growth and collagen synthesis which promotes wound healing. Here are some great sources of this superhero nutrient:

Citrus Fruits

No surprises here! Oranges, lemons, limes, grapefruits all contain high quantities of vitamin C.


For those who aren’t fond of citrus fruits do not fret; vegetables like capsicums, broccoli, cauliflower, tomatoes and Brussels sprouts have just as much if not more vitamin C than most citrus fruits.

Quell Inflammation with Omega 3

Omega 3 fatty acids act as natural anti-inflammatory agents thereby reducing inflammation around wounds. Here’s a list we’ve compiled :

Food item Quantity
Salmon 85 g
Mackerel 85 g
Chia Seeds 1 Tbsp
Flaxseeds 1-2 Tbsp
Walnuts (around) 14 halves

Zinc – A Little Goes a Long Way

Zinc may not be the first thing that comes to mind for wound healing but it is essential. It’s an important mineral for skin health as it helps combat infections and inflammation.


Seafood, particularly shellfish are good sources of zinc. Crabs, oysters and shrimp provide around half the daily recommended value in just one cooked serving.

Fortified cereals & Breads

If you’re not keen on seafood or unable to consume them some fortified cereals provide up to 100% of the RDV per serving whilst whole meal bread can give upto approximately 6%.

Probiotics – Good Bacteria for Healing Wounds

Introducing probiotics into your diet could help promote the growth of beneficial microbes in your gut which contributes to speeding up the process of wound healing.

Fermented Foods: Here are four fermented foods that make great additions:

  • Kefir: This yoghurt-like drink provides a whopping dose of friendly bacteria.
  • Kimchi: This Korean side dish contains lactic acid bacteria which promotes better digestion thereby supporting nutrient absorption with aiding heal wounds at same time.
  • Sauerkraut: A classic German staple perfect for sandwich making full of live lactobacillus goodness.
  • Yoghurt: A go-to favourite especially Greek-style yoghurts will contain high levels Lactobacillus Acidophilus (L.Acidophilus) a type often recommended after rounds antibiotics resets our gut flora

Wrapping Up…

To sum things up we’ve covered some top food choices doctors suggest looking at when planning out meals post-surgery or after injury when one needs to support wound healing.

These foods are rich in vitamins, minerals and macronutrients that play an important role in tissue repair as well as reducing inflammation across the body.

Overall supporting your health with these nutrient-rich suggestions will make you feel better meaning looking forward to happier days sooner!

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