To be able to manufacture new tissue at the site of a wound, our body needs some nutrients that act as raw materials, which are found in various foods that help the skin to heal.
Therefore, including these foods in the diet and understanding, their role in this process is very important for anyone recovering from a cut caused by surgery or an accident.
Food and Skin Healing
Healing is initiated from inflammation at the wound site, a physiological process that attracts defense cells and stimulates the formation of new blood vessels to carry nutrients and oxygen to the wound.
The "raw materials" used by the body to regenerate injured skin are mainly proteins, which provide amino acids for the manufacture of collagen (a specific protein that works as a kind of glue between tissues), and some vitamins and minerals, that play an important role in this process.
In addition, you need to help the body to keep the initial inflammation under control. Even if it is a normal process, and exacerbated inflammatory condition can excessively increase collagen production, leading to super-healing and the formation of keloids (scars that go beyond the limits of the skin). Therefore, it is also important to consume foods with anti-inflammatory and antioxidant properties.
Check out the list of foods that help with skin healing and learn what to put on your plate during this recovery period:
1. Lean meats
Chicken and lean cuts of red meat (such as duckling, titty, filet mignon, soft coax, etc.) are rich sources of proteins of high biological value, the most important nutrient for the body to form new tissues.
These foods provide essential amino acids for collagen synthesis and are also a source of zinc, a mineral necessary for cell division and tissue regeneration.
2. Legumes
Legumes such as beans, lentils, peas, and chickpeas are also rich in proteins of high nutritional value, with the advantage of being free of cholesterol, which allows you to balance meat consumption.
Beans and lentils, in particular, are rich in iron, a mineral essential for blood cells to carry oxygen and nutrients to the wound site and promote healing.
An exception among legumes is soy, which should be avoided during the healing process as it is rich in is flavones, substances that exacerbate inflammation.
3. Fatty fish
Fatty fish such as salmon, tuna, sardines, and herring are rich in omega-3 fatty acids that help reduce inflammation.
Although the inflammatory process is necessary for the body to start healing, it needs to be kept under control so as not to cause an excessive increase in collagen production, which can lead to the formation of a keloid.
4. Nuts and chestnuts
Oilseeds provide beneficial fats with anti-inflammatory properties and are sources of zinc, so they help the body to maintain collagen production at the optimal rate for healing.
5. Seeds
While flaxseeds and chia seeds are rich in omega-3 and help form the cell membrane, sunflower and pumpkin seeds are sources of vitamin E, a micronutrient that improves the quality of new skin by fighting the action of free radicals. .
In addition, vitamin E helps the body to use vitamin K and also participates in the formation of blood cells, which take the "raw material" to the wound site.
6. Dark green leafy vegetables
You may have heard that vegetables such as cabbage, broccoli, watercress, spinach, and arugula, among others, offer a number of benefits to the body, which puts them on the list of foods that help with skin healing.
These dark green leafy vegetables are rich in vitamin K, which participates in blood clotting and prevents bleeding, preventing the formation of purple spots after surgery, so it is important to consume them before your procedure.
In addition, they are rich in substances with antioxidant and anti-inflammatory properties, provide vitamins and minerals and stimulate collagen production.
7. Citrus fruits
Orange, lemon, tangerine, acerola, pineapple, passion fruit, and kiwi are some examples of citrus fruits, foods rich in antioxidants, which fight the damage caused by free radicals, and in vitamin C, a micronutrient necessary for the body to be able to manufacture collagen. .
In addition, vitamin C helps the body absorb iron from plant-based foods, contributing to the health and functioning of blood cells.
8. Red fruits
Fruits such as blackberries, raspberries, blueberries, and strawberries are rich in flavonoids, substances with antioxidant properties that fight inflammation and protect the circulatory system, ensuring a good supply of oxygen and nutrients for the formation of new skin.
9. Purple-colored fruits and vegetables
Beetroot, eggplant, red cabbage, açaí, grapes, and cherries are some examples of foods that have their characteristic color due to the presence of anthocyanin, a pigment with anti-inflammatory and antioxidant properties.
10. Liver and eggs
These foods are excellent sources of iron, the mineral that allows red blood cells to carry oxygen molecules and nutrients to tissues, including the wound site. In addition, iron participates in the formation of collagen.
The liver and eggs are still sources of vitamin K, which acts in the clotting process, and vitamin A, which works as a hormone and stimulates the growth of skin cells.
As you can see, our body has some specific needs to be able to regenerate skin tissue, so it is not recommended to go on a restrictive diet during this period.