Do you know food can help you recover your body? During your recovery phase, the meal or drinks that you consume can affect your recovery process, either it will help you or hinder you. According to Healthline, plenty of meals such as fruits healthy fats and protein sources have been appeared to reduce inflammation, improve your body immune, etc. For example, after you finish a workout, sometimes your muscle will feel aches, it can happen because while you work out you stressing your muscle which makes a microscopic tear in them. At first, these tears will make your muscles swell, but over time they will help you increase your muscle mass and make it stronger, as per American Council on Exercise. You can also recover your muscle swell faster by eating the right food which contains the specific nutrient, moreover, they can also lessen next-day soreness. Several nutritions in food also can keep your brain healthy and improve your memory and make your concentration better. As a matter of fact, your brain involves in many behavioural functions as one article in reshape.me mentioned. Here, this article will provide you with several foods which will help you recover your body and is also good for your brain.
Green, Leafy Vegetables
Leafy green vegetables including kale, arugula, mustard green, spinach, etc contain packed with nutrients that can decrease inflammation, strengthen your immune function and make wound recovery faster, as per Healthline. That is why green vegetables are the perfect choice to boost recovery. Leafy green contains vitamin C, magnesium, folate and provitamin A; those nutrients are important for improving immune function and overall body health. It also contains nutrients that have powerful anti-inflammatory and immune-supportive properties. Some research said that antioxidant quercetin which is contained in green leafy veggie may assist you to suppress the output of inflammatory proteins. In addition, they contain vitamin C which is essential for wound recovery, that why leafy greens are the best choice when retrieving your health after surgery.
Furthermore, these vegetables also contain nutrition that is good for your brain. According to Havard Health, leafy green comprises nutrients such as vitamin K, lutein and beta carotene which may help you slow the cognitive decline.
Protein, B vitamins family, selenium, iron, zinc and omega -3 fats are found in fatty fish. According to Healthline, omega-3 fats may boost wound recovery, strengthen your immune system and when you take it in supplement form it will help you reducing inflammation. What is more, only 85 grams of wild-caught fatty fish such as salmons and sardines produce over 70 percent of your daily needs for selenium, it is a mineral that help you regulating inflammation and improve immune function.
Furthermore, eating fatty fist also benefit your brain. As per Healthline, 60 percent of your brain is made up of fat and kind of omega-3 is half of it. Omega-3s which you obtain from fatty fish help you to build your brain and nerve cells and these fats are important for the learning process and increasing memory capacity. One study also stated that fatty fish may slow age-related mental decline and help to prevent Alzheimer’s disease. One health journal also said that people who ate baked or broiled fish systematically will have more grey matter in their brain. Grey matter refers to most nerve cells that manage the emotion, decision making and memory in your brain. Overall eating fatty fish has many positive health benefits.
Berries such as strawberry and blueberry are packed with nutrients and plant compounds that may help you support your body recovery. Berries supply plenty of vitamin C, which may boost your wound recovery by stimulating collagen production in your body. They are also brimming with antioxidants such as anthocyanins. According to Healthline, this nutrient is the reason why berries have their fibrant colour; in addition, if you consume it, it will provide you anti-inflammatory, antiviral and immune-supporting effect.
What is more, antioxidants act against a condition that may contribute to brain ageing and neurodegenerative diseases. Several antioxidants in berries may also help you to accumulate brain and improve the interaction between brain cells, as per Healthline. A study published in Annals of Neurology in 2012, found that women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two years and a half