Tagged with 'omega-3-fats'

When you’re injured, your body needs more of certain nutritients, vitamins, and minerals to help the heal ing process. To boost your vitamin and mineral intake, start by eating a variety of colorful fruits and veggies. Ensure you're getting enough protein, and there are several other functional nutrients that may support healing.

#1) Energy

Because activity is limited following an injury or surgery, energy demands tend to be reduced. But they remain slightly elevated to support healing and rehabilitation exercises. Pain and inactivity during healing will often suppress appetite, making it more difficult to meet the nutrient needs for healing. To ensure adequate nutrient intake, it’s best to eat every four hours. Meals should always consist of a protein source, healthy fats, vegetables and fruits, and based on your needs, whole grains. Limit intake of sugar-sweetened beverages and processed foods.

#2) Protein

Protein needs typically increase during tissue regeneration and repair. While minor injuries usually don’t affect protein requirements, major surgery can increase protein needs by 10% or more. A typical adult’s minimum protein needs are between 0.8 and 1.2 grams per kilogram of body weight, depending on age and other factors. An athlete may require close to 2 grams of protein per kilogram of body weight daily. An injured athlete, depending on the nature of the injury and whether or not surgery is required, should continue to meet his or her minimum recommendations and consider the potentially elevated need for more protein when choosing meals and snacks. High-quality protein sources include meats, fish, poultry, beans, lentils, and supplements such as a protein powder.

#3) Amino Acids

As noted above, protein is necessary for supporting wound healing. In addition to overall protein, individual amino acids also play a role. For example, arginine is not only required for protein synthesis, it’s also a precursor to nitric oxide, which is important for circulation, and glutamine is used within a wound as a source of energy. Beta-hydroxy-beta-methylbutyrate (HMB), a metabolite of the amino acid leucine, has anti-catabolic properties that help preserve lean muscle mass. In a 2013 study published in BMC Nephrology, individuals with foot ulcers supplemented with a combination of 14 grams of arginine, 14 grams of glutamine, and 3 grams of HMB per day exhibited accelerated wound-healing capabilities.

#4) Bromelain

Bromelain is a proteolytic enzyme naturally found in pineapples. In studies, bromelain has been shown to promote reduced swelling and bruising after surgery by helping to maintain a healthy inflammatory response in the body’s musculoskeletal system. Increase your intake of bromelain by including pineapple in your daily routine or by taking a supplement that contains bromelain.

#5) Vitamins and Minerals

3 vitamins and minerals important for wound healing.

Vitamin A: required for epithelial and bone tissue development, and also appears to play a role in immune system function.

Vitamin C: Critical for synthesis of collagen found in connective tissue.

Zinc: Needed for enzymatic activities in DNA synthesis, cell division, and protein synthesis.

#6) Omega-3 Fatty Acids

Research demonstrates omega-3 fatty acids can influence the function of pro-inflammatory cells and help maintain the body’s normal inflammatory response. A 2011 study involving 68 healthy medical students found that 2.5 grams daily of omega-3 fatty acid supplementation reduced inflammatory markers. These findings were reproduced in a 2012 study of 138 healthy middle-aged and older adults. A 2009 study of 127 adults also found that higher levels of plasma omega-3 fatty acids were associated with lower levels of C-reactive protein, an important inflammatory marker. Eat two servings of fish per week, and include vegetables oils, nuts, and seeds to meet needs for omega-3 fatty acids. To ensure adequate omega-3 intake while recovering from an injury or surgery, consider taking a fish oil supplement.

#7) Curcumin

For a healthy, healing meal, choose a turmeric-based dish, such as curry. Turmeric has been consumed and used to treat ailments for thousands of years, especially in Asian countries. Recent research shows curcumin, a phytonutrient found in turmeric, has important antioxidant and wound-healing properties.

Research has also shown curcumin supplementation of 500 milligrams twice daily can effectively promote reduced swelling and tenderness in individuals with rheumatoid arthritis and discomfort in individuals with osteoarthritis. Add turmeric to vegetables, rice, and soups, or take a curcumin supplement.

It’s important to inform your health-care provider of any supplements you’re taking. You might be asked to discontinue supplementation prior to a surgery to prevent an interaction with a medication. This is especially true for fish oil, which can affect the body’s ability to form blood clots. For more information, consider working with a sports dietitian to develop a personalized fueling plan for your recovery.

Article courtesy of EXOS Performance Nutrition

This chia seed pudding is perfect for breakfast or a snack. Light and delicious, plus healthy, packed full of fiber, protein, and antioxidants!

Serves: 4

Ingredients

• 1 cup vanilla-flavored almond milk
• 1 cup low-fat plain Greek yogurt
• 3 tablespoons pure maple syrup, divided
• 1 teaspoon vanilla
• 1/8 teaspoon himalayan salt
• 1/4 cup chia seeds
• 1 pint strawberries, hulled and chopped
• 1/4 cup sliced almonds, toasted

Directions

1. In a medium bowl, whisk together the almond milk, yogurt, 2 tablespoons maple syrup, vanilla, and salt until just combined. Whisk in the chia seeds. Let stand 30 minutes. Stir to distribute the seeds if they have settled. Cover and refrigerate overnight.

2. The next day, toss the berries and remaining 1 tablespoon maple syrup in a medium bowl; mix in the almonds.

3. Spoon the pudding into 4 bowls or tumblers; place berry mixture on top and serve.

These are not your ordinary pumpkin seeds. They have a rich, deep flavor, they’re larger in size than typical pumpkin seeds, and contain a ton of health-promoting nutrients.

Austrian pumpkin seeds come from Styrian pumpkins and are unique because about 100 years ago, these seeds lost their wooden shell due to a mutation. Only a tiny silver-colored membrane protects the seed, making the entire seed edible. Surprisingly, the Styrian pumpkin itself is not used as a food item, but the seeds have been used for ages as a snack food. Once the seeds are harvested, the pumpkin pulp is discarded as fertilizer on the field. The oil from these seeds is known in Austria as "The Green Gold."

Austrian Pumpkin Seeds are Full of Nutrition

These seeds are prized because they’re significantly higher in nutrients than in any other variety. Between the vitamins, minerals, and antioxidants, they almost sounds too good to be true. 

A typical handful of Austrian pumpkin seeds (1/4 cup) contain 9 grams of protein and 2 grams of fiber, which means they'll do a great job filling you up and satisfying your appetite. 

They're a rich source of B-vitamins and also contain many different vitamins and minerals, such as vitamin E and K, potassium, magnesium, manganese, phosphorus, iron, zinc, selenium, and copper.  

Vegetarians and vegans may have a hard time getting enough plant-based iron and zinc in their diet, so Austrian pumpkin seeds would be a great addition to boost intake of both these minerals. Zinc supports a strong immune system and helps maintain prostate health. Studies show prostate enlargement may be slowed, stopped and even reversed.

Austrian pumpkin seeds supply essential fatty acids, including omega-3 fat and monounsaturated oleic acid which are the “good” fats abundant in the Mediterranean diet.

How to Enjoy Austrian Pumpkin Seeds

Austrian pumpkin seeds are excellent just eaten plain. Austrian pumpkin seeds can also easily be added to salads, pizza, cakes, homemade bread, biscuits, and fruit salad. Use them in a salad dressing combined with cilantro, garlic, olive oil and lime juice for a delicious Mexican flavor.  

Balance is the Key

Including a variety of fats in your diet is what it comes down to. Adding pumpkin seeds, along with eating olive, coconut, and avocado oil gives your body a great balance, which is crucial for your health.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods