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Best vegetables and fruits for injury recovery


By Roopesh Vengalam Valappil


There are wide variety of fruits and vegetables available in the market. Do you know that fruits and vegetables play a crucial role in aiding the healing process after an injury or inflammation? The various coloured fruits and veggies are dense in antioxidants and anti-inflammatory compounds that can significantly reduce inflammation and fortify our immune system.


Some of the most beneficial fruits and vegetables are:

 Leafy green vegetables

Leafy green vegetables are a perfect source of chlorophyll which has high antioxidant and anti-inflammatory properties. They are also rich in polyphenols which can act as powerful antioxidants which can also help to reduce chronic inflammation. Green leafy vegetables like arugula, spinach, kale, lettuce are high in folate vitamin A vitamin C which are essential for the wound-healing process.


Berries such as blueberries, strawberries, cherries, and raspberries, packed with a variety of antioxidants, vitamins and minerals. Most of the berries contain anthocyanins which are water soluble flavonoids providing an attractive colour to the berries. They are also abundant in vitamin C. Anthocyanins and vitamin C protect your cells from oxidative stress infections and inflammations.

Sweet Potatoes

Sweet potatoes are great sources of beta-carotene vitamin C and minerals. Beta-carotene is orange coloured pigment which converts into Vitamin A. Vitamin A, B and potassium help for the collagen synthesis and hence for the injury healing. Sweet potatoes are also high in complex carbohydrates which are also essential for a wound healing process.


Avocados are high in monosaturated and polyunsaturated fats which can lower your bad cholesterol and reduce inflammation. Avocados are an excellent source of vitamin E and K. Vitamin E is a powerful antioxidant which can guard your cells from oxidative stress and tissue repair whereas vitamin K helps for calcium metabolism. Magnesium in the avocado is involved in muscle relaxation and energy production.


Broccoli is a cruciferous vegetable which is very high in vitamin C, vitamin K, folates and protein. These components make broccoli a superfood and it helps with the tissue regeneration, repair and healing process.


Pineapple is rich in an enzyme called bromelain that has anti-inflammatory, analgesic and anti-edema effects. This peculiar enzyme also helps in the breakdown of fibrin (a protein that forms clots) and accelerates the blood circulation.



A balanced diet that incorporates a variety of fruits and vegetables can help you recover from injury more effectively. By choosing the right fruits and vegetables that are rich in antioxidant and anti-inflammatory properties, you can support your body’s natural healing process.