The foods that we choose, can actually affect how quickly we heal. The dietary recommendations below are based on scientific studies, that highlight key nutrients which may excelerate the healing of over worked or injured athletes.
For Bursitis, Tendonitis and Shin Splints-
You need: Bromelain to reduce inflammation
The top source is pineapple
You need: Omega-3 fatty acids to reduce inflammation
The top sources are wild salmon, walnuts, and flaxseed.
You need: Vitamin C linked to C reactive protein
The top sources are red and yellow bell peppers, kiwi and oranges.
You need: Anthocyanins to reduce inflammation
The top sources are blueberries, cherries and blackberries.
For Pulled Hamstring-
You need: Protein to relieve muscle soreness
The top sources are beans, oat and wild salmon
You need: Potassium for muscle building
The top sources are beans, potatoes and bananas.
You need: Vitamin E to reduce inflammation
The top sources are almonds, sunflower seeds and red peppers
For Muscle Cramps-
You need: Water to maintain the balance of electrolytes
The top sources are water, fruits and vegetables
You need: Electrolytes to allow muscle contraction and relaxation
You need: Calcium
The top sources are non-fat yogurt, collard greens and broccoli
You need: Magnesium
The top sources are beans, spinach, green peas
You need: Potassium
The top sources are beans, potatoes and bananas
You need: Phosphorus
The top sources are lentils, sardines and salmon
For Sprains-
You need: Vitamin C to spur collagen synthesis
The top sources are red and yellow bell peppers, kiwi and oranges.
You need: Omega-3 fatty acids to reduce inflammation
Top sources are wild salmon, walnuts and flax seed.
You need: Anthocyanins to reduce inflammation
Top sources are blueberries, cherries, and blackberries
You need: Bromelain to reduce swelling
Top source is pineapple
For Fractures-
You need: Calcium for bone formation
Top sources are nonfat yogurt, collard greens, and broccoli
You need: Vitamin D to promote calcium absorption
The top sources are oysters, button mushrooms, sardines and SUNSHINE.
You need Magnesium to support bone structure
The top sources are beans, spinach and green beans.
You need: Folate which counters homocysteine, linked to increased risk of fractures.
The top sources are beans, spinach and broccoli
You need: Vitamin K to enhance mineral- binding capacity of bone proteins.
The top sources are collard greens, spinach and broccoli.
This article was provided by: http://nourishingathletes.com/
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