Anti-inflammatory diet for injuries — eat to recover

An injury is not just a mechanical problem — it's also an inflammatory response. The right diet can significantly speed up tissue healing and shorten recovery time.

Anti-inflammatory foods to include:

• Fatty fish (salmon, mackerel, sardines) — rich in omega-3 EPA and DHA
• Turmeric with black pepper — curcumin inhibits NF-κB inflammatory pathways
• Berries and dark fruits — anthocyanins with strong antioxidant properties
• Cruciferous vegetables (broccoli, cauliflower) — sulforaphane supports detoxification
• Ginger — a natural COX-2 inhibitor

What to avoid during injuries:

• Alcohol — increases inflammation and delays recovery
• Simple sugars and highly processed foods — promote inflammation
• Trans fats — disrupt the omega-6/omega-3 balance
• Excess omega-6 (refined vegetable oils)

Nutritional protocol in the acute injury phase:

In the first 48–72 hours after injury, the body needs increased protein intake (up to 2.5 g/kg) and vitamin C (500–1000 mg/day) for collagen synthesis. Don't restrict calories — undernutrition slows healing.

At Keep It Healthy, we create individualized nutritional protocols for people recovering from injuries, supporting fast and full recovery.