We are what we eat!
Today’s guest post comes from Claire Warburton. Claire is a Physiotherapist and has written a piece on what types of food are best for your body and it’s recovery. Enjoy;
When you eat do you consider what is happening in your body and why we are eating in the first place? I’m guessing most of you will answer no and to be honest you’re not wrong! However, this article aims to slightly alter your way of thinking. All processes that happen in the body require energy. In a nutshell we get this energy from our food, but do we consider what types of food are best? On the whole we go with what we fancy and why shouldn’t we? We work hard, some of us train hard and we deserve a treat now and then! But is this treat a treat for your body I ask you. (Sorry, couldn’t resist this image!)
Healing is one of the body processes I’ve mentioned. It is continuous. As I’m sitting here my body is repairing. This may be from the exercise I did this morning or it may be as a result of sitting for too long in this chair – the possibilities are endless. The body has a cycle of events that it goes through to heal itself. Firstly the body returns itself to equilibrium. If you have a muscle tear or even a cut then this will be the clotting process that happens. Next the inflammatory process occurs; swelling. Fluid rushes to the injured area to wash away the injured or dead cells to allow room for new ones. New cells are then produced in their place and gradually over time these new cells are modelled to take on the same structure and make-up of the original ones.
So if healing is such a continuous process we need to know what helps this, right? Well of course we do. Vitamins and minerals are essential for our body. In the table below is a breakdown of the main ones, their roles and where we can find them as part of healthy diet.
|
Vitamins & Minerals |
Where to find it
|
| Vitamin A Antioxidant Fights diseases with the immune system Helps repair tissue and form bone Helps the body use protein effectively |
Beef, Chicken liver, Milk, Butter, Cheese, Eggs, Apricots, Nectarines, MelonCarrots, Sweet Potato, Spinach |
| Vitamin B Growth and repair Provides normal body function Specifically B12 for healthy bone marrow |
Liver, Fish, Red Meat, Poultry, Milk, Eggs, Cheese, Spinach, Broccoli, Kale |
| Vitamin C Development of collagen Required for cells to form into tissue Important for the healing process Strength of bones and other tissues |
Strawberries, Kiwi fruit, Oranges, Grapefruits, Tomatoes, Broccoli, Spinach, Red and Green Peppers, Sweet and White Potatoes |
| Vitamin D Calcium absorption Development of strong bones Prevention of Osteoporosis |
Egg yolks, Fish oils, Sunlight |
| Vitamin K Needed for bones to use calcium Keeps bones strong and healthy |
Liver, Pork, Spinach, Broccoli, Kale, Dairy Products |
| Iron Helps cells receive oxygen and remove carbon dioxide |
Liver, Pork, Fish, Shellfish, Red Meat, Poultry, Eggs, Lentils, Beans, Soy, Grains, Spinach, Kale, Broccoli |
| Magnesium Aids relaxing and contracting of muscles Maintains muscle tone and bone density Aids body in its use of protein |
Whole grains, Whole grain breads, Beans, Seeds, Nuts, Avocados, Bananas, Kiwi Fruit, Shrimp, Potatoes, Spinach, Kale, Broccoli |
| Calcium Bone health and mass Prevention of Osteoporosis |
Yoghurt, Cheese, Milk, Tofu, Spinach,Broccoli, Kale, Peas Peanuts, Sesame Seeds, Almonds, Black Beans,Baked Beans, Salmon, Sardines, Brown Sugar |
Now you know where to find it, bear in mind what you’re eating and when and maybe consider altering your food choices from the menu next time you have an injury. Give your body the best chance to get through each day, let alone recover from an injury.
Claire Warburton – MCSP, HCPC, BSC Hons Physiotherapy
Physiotherapist at BodySync
www.body-sync.com
Why not tweet Claire @Cawarbu or email her at claire@body-sync.com if anyone has any questions.
Fancy joining a dinner next week to talk about healthy eating and exercise? Join Karmen Pi – personal trainer and pilates instructor for a delicious selection of nutritious food and drinks at Down To Earth Restaurant in Kensington here.
