5 Ultra Healing Foods to Keep You Healthy



Your body goes through a lot during an illness, injury or surgery, and the most important thing to focus on during your recovery period is eating healthy food.

Berries, leafy greens, nuts & seeds, and whole grains are healing foods that are nutrient-rich. These foods reduce inflammation, ward off infections, boost immunity, and fuel your body. This, in turn, helps your body heal and recover faster. 

Through this blog, we will take you through various essential nutrients, 5 foods that heal, and various other ways you can help your body recuperate. Moreover, we will provide you with a variety of healthy recipes.

So, read ahead to find out!

1. Essential Nutrients for Recovery: Here are the most significant and necessary nutrients that aid recovery:

• Protein: Protein accelerates healing, and the amino acids present in it help repair the damaged tissue.

• Carbohydrates: You need energy to heal. And carbohydrates help provide energy to your brain, muscles and nerves.

• Fibre: Fibre helps with keeping things running smoothly by allowing your digestive system to stay on track.

• Calcium: Calcium helps strengthen your bones and muscles as well as control blood clotting and nerve impulses.

• Magnesium: As magnesium has a soothing and relaxing effect on the body, adequate amounts of it can help relieve sore muscles and boost your sleep quality. 

• Iron: Red blood cells are important for carrying oxygen from the lungs to the rest of the body, and iron helps in the development of these red blood cells.

• Potassium: Potassium keeps your heart healthy and aids in the growth of new cells and muscles.

• Vitamin A is responsible for supporting immune function, healthy skin, vision and maintaining and repairing mucous membranes.

• Vitamin C helps your body produce collagen, which repairs tissues and supports healing after surgery or suffering from injury.

• Vitamin E is an antioxidant that protects cells, supports immunity and works with Vitamin K to maintain blood and tissue health.

• Vitamin K helps with the clotting of blood, which is essential for the healing of wounds.

• B Vitamins help build red blood cells and maintain the functioning of the brain and nerves, and convert food into energy.

• Antioxidants help guard the body and keep it safe. 

2. 5 Foods that Heal & Keep You Healthy: The best superfoods are packed with all the right nutrients. Adding leafy greens and nuts & seeds, among others, can assist with recovery by providing your body with energy and nutrition. Given below are 5 of the best superfoods that you must incorporate into your diet:

A. Leafy Greens: Kale, spinach and other leafy vegetables are ideal for consumption because they contain nutrients that help decrease inflammation, enhance the immune system and improve the healing of wounds. These leafy greens are high in vitamin C, manganese, magnesium, folate and provitamin A. These nutrients are essential to improve the functioning of your immune system and overall health.

B. Berries: Blueberries, blackberries, raspberries and other berries are rich in vitamin C. This aids in healing wounds by stimulating collagen production. Additionally, berries contain antioxidants such as anthocyanins. These are plant pigments that provide berries their rich colour and anti-inflammatory, antiviral and immune-strengthening benefits.

C. Nuts & Seeds: Almonds, pecans, walnuts, sunflower seeds, hemp seeds and other nuts and seeds are perfect for energising the body. These foods that heal are sources of plant-based protein, healthy fats, vitamins and minerals.

D. Whole Grains: As much as you need your vitamins and minerals to heal, you also need a sufficient amount of carbohydrates. You can get this from whole grains like oats, whole wheat and quinoa.

E. Fruits: Oranges, apples, mangoes, papayas and other vividly coloured fruits offer vitamins A and C, fibre and other nutrients that your body needs to rejuvenate. Fruits are easy to digest and support healing.

3. Nutritious Recipes to Support Healing: Recovery foods do not have to be bland and boring just because they include healthy ingredients. Nutritious foods recipes can make recovery food both delicious and wholesome. Listed below are a few healthy recipes that we know you would enjoy eating and will definitely become a part of your everyday diet!

A. Apple, Berries & Chia Seeds Oatmeal

Ingredients:

• ½ Cup Rolled Oats

• 1 Cup Milk/Water

• 1 Tablespoon Chia Seeds

• ½ Cup Chopped Apples & Berries (of your choice)

• Himalayan Natives Multifloral Raw Honey (as per your taste)

Method:

Step 1: Boil milk or water in a pot.
Step 2: Add oats to the pot and cook on medium heat for 5 to 7 minutes, stirring occasionally.
Step 3: Add the chia seeds, stir and cook for another minute.
Step 4: Transfer the cooked oats to a bowl.
Step 5: Top with apples, berries and a drizzle of honey. 

How Does It Speed Up Recovery and Healing?

This Apple, Berries & Chia Seeds Oatmeal is abundant with antioxidants that reduce inflammation and fibre that improves digestion.

B. Quinoa & Roasted Veggie Salad

Ingredients:

• 1 Cup Cooked Quinoa

• 1 Cup Mixed Veggies (bell peppers, zucchini and carrots)

• 1 to 2 Teaspoons Olive Oil

• 1 Teaspoon Lemon Juice

• Himalayan Natives Pink Salt Powder & Pepper (as per your taste)

Method:

Step 1: Toss the vegetables in olive oil, salt and pepper.
Step 2: Roast in the oven at  200°C for 15–20 minutes.
Step 3: Once roasted, mix the veggies with the cooked quinoa.
Step 4: Add a squeeze of lemon juice and enjoy!

How Does It Speed Up Recovery and Healing?

A bowl of Quinoa & Roasted Veggie Salad provides you with protein to help with tissue repair, vitamins and minerals to boost immunity and energy, and antioxidants to reduce inflammation.

C. Spinach & Chickpea Stir-Fry

Ingredients:

• 1 Cup Cooked Chickpeas

• 2 Cups Fresh Spinach

• 1 Small Chopped Onion

• 2 Minced Garlic Cloves

• 1 Teaspoon Olive Oil

• ½ Teaspoon Cumin Powder

• Himalayan Natives Pink Salt Powder & Pepper (as per your taste)

• Lemon Juice (as per your taste)

Method:

Step 1: Heat olive oil in a pan.
Step 2: Sauté the onions and garlic until soft.
Step 3: Add the cumin powder and gently stir it to release its aroma.
Step 4: Add the cooked chickpeas and mix it well.
Step 5: Add and cook the spinach until wilted.
Step 6: Season with salt and pepper, and a squeeze of lemon.

How Does It Speed Up Recovery and Healing?

This Spinach & Chickpea Stir-Fry is rich in iron that helps produce energy, protein that aids in tissue repair, and anti-inflammatory nutrients that boost immunity. 

D. Nuts & Seeds Energy Balls

Ingredients:

• ½ Cup Pitted Dates

• ¼ Cup Almonds

• 2 Tablespoons Walnuts

• 2 Tablespoons Pumpkin Seeds

• 1 Tablespoon Chia Seeds

• 1 Tablespoon Flaxseeds

• 1 to 2 Teaspoons Cocoa Powder

Method:

Step 1: Blend dates, nuts and seeds in a food processor until well-combined and sticky.
Step 2: Roll the mixture into small bite-sized balls.
Step 3: Roll the balls in cocoa powder.
Step 4: Refrigerate for 30 minutes.

Step 5: Consume immediately or store in an airtight container.

How Does It Speed Up Recovery and Healing?

Consumption of Nuts & Seeds Energy Balls is excellent for tissue repair and improving immunity and energy because they contain healthy fats, protein and minerals.

4. Other Ways You Can Help Your Body Heal: Of course, healthy food is extremely important in the healing process. But making some amendments to your lifestyle can also play a huge role in speedy recovery. Here are examples of various lifestyle changes that you can incorporate along with a healthy eating and diet plan to support healing:

A. Getting Ample Sleep & Rest

Good sleep and rest can do wonders for your health and well-being, in general. It speeds up recovery and repair. A lack of sleep and rest will, in fact, harm the functioning of your immune system and slow down recovery.

B. Hydrate! Hydrate! Hydrate!

Hydration is an important part of the healing process because it helps expedite recovery. Apart from hydrating yourself with water alone, you can opt to have coconut water, herbal teas and flavoured water.

C. Avoiding Smoking & Alcohol

Indulging in smoking and drinking can delay recovery, wound healing, and affect the immune system. Therefore, prevent yourself from doing both, especially when you are recuperating from an illness or injury.

D. Vitamins B12 & A and Zinc Deficiencies

When you suffer from a deficiency in vitamins B12 & A, and zinc, it comes in the way of your recovery. It is essential to speak to your doctor for a remedy.

Final Thoughts

Healthy food and proper nutrition are precisely what our body craves to heal and regain strength. The best superfoods that contain all the right nutrients support accelerated healing, reduced inflammation, and a healthy immune function. Consuming foods like leafy greens, fruits, and other nutrient-rich foods is what you should focus on at the time of an illness, injury or post-surgery.

For more such wellness and health-related blogs, follow Himalayan Natives!

Frequently Asked Question:

1. Why Are Foods that Heal Important?

Answer: Foods that heal are important because they provide antioxidants, vitamins, minerals and healthy fats. These help speed up recovery and keep your energy levels high.

2. Can Healing Foods Improve Your Immunity?

Answer: Yes, absolutely! You can strengthen your immunity with healing foods that are packed with vitamins C & E, zinc, probiotics and antioxidants.

3. What Are Some of the Best Foods for Overall Healing?

Answer: Berries, leafy greens, whole grains, and nuts & seeds are some of the best superfoods for overall healing.

4. Are Supplements Required If I’m Eating Healing Foods?

Answer: While a balanced diet can meet a lot of your needs, you may be required to take supplements as well. It is better to consult your doctor for this.

5. Can Healing Foods Support Long-term Health?