Good nutrition is very necessary to ensure good healing of damaged body tissues from whatever cause – domestic or industrial injury, car accident or even planned surgery.
For correct and quick healing to take place, the body requires increased amounts of food nutrients: - Carbohydrates, Proteins, Fats, Vitamins, and Minerals.
Let us quickly consider each of these food nutrients in terms of their basic physiologic functions in the body.
Carbohydrates:
These are foods containing both simple (monosaccharide e.g. glucose) and complex sugars (polysaccharides e.g. dextrose).
Foods containing carbohydrates include: - Fruits – (Apple, Mango, Avocado, Grapes, Water Melon, etc), Tubers – (Potatoes, Yam), Vegetables – (Spinach, Cabbage, etc), Nuts – (Brazil nuts, Walnut nuts, Mac nuts etc), various types of Cheese, various type of Grains, wheat bread, etc.
The principal product of carbohydrate digestion are sugars and the principal circulating sugar in the body (blood stream) is glucose, which is metabolized by the body cells through the aid of the hormone Insulin to generate calories needed for work and maintenance of body heat (temperature) and other physiological processes of the body.
Proteins:
These are a group of complex organic nitrogenous compounds widely distributed in plants and animals, and which form the principal constituents of the cell protoplasm. They are essentially combination's of the alpha amino acids and their derivatives. They form the “building blocks” for body tissues and are very essential for body tissue formation, growth, and repair. Proteins are grouped as Grade I and II. Grade I proteins are animal proteins of meat, fish and eggs and contain amino acids (especially the eight essential amino acids) in approximately the proportions required for protein synthesis and other uses in the body. Most plant proteins are Grade II because they supply different proportions of amino acids, and some lack one or more of the essential amino acids. Protein needs can be met with a mixture of grade II proteins, but the intake must be large because of the amino acid wastage.
Foods rich in proteins include: - Grade I – Meat (lean), Chicken (Breast, skinless), Fish (Mackerel, Tuna, Salmon, etc), Eggs, Cheddar Cheese, Yogurt (low fat), Milk (low fat, Skimmed).
Grade II – mostly plant proteins – Beans (various types), Oatmeal, Whole wheat bread, Popcorn, etc.
Fats:
These are adipose tissue – white or yellowish tissue which forms soft pads between various organs of the body, serve to smooth and round out bodily contours, and furnishes a reserve supply of energy, as it is easily converted by the body to glucose and needed calories during situations of prolonged hunger from whatever cause (Famine, Ecological disasters etc).
Fats are also called lipids and the biologically important lipids include the neutral fats (Triglycerides), the phospholipids and related compounds, and the sterols. The triglycerides are made up of 3 fatty acids bound to glycerol (palmitic acid, oleic acid and stearic acid). The phospholipids are constituents of cells, especially in the nervous system and very important in the healing processes of body tissues. The sterols include the various steroid hormones and cholesterol.
Foods rich in essential fatty acids and phospholipids include:- Fruits(Various types), Vegetables, Egg white, skinless Chicken breast, lean Meat, Fish, Beans, Nuts and Seeds, low fat Diary Products.
Vitamins:
These are organic substances with key roles in certain metabolic pathways. They are required in small amounts in food because they are not synthesized in the body. Vitamins are broadly categorized into those that are water soluble (vitamins of the B complex group and vitamin C), or fat soluble (vitamins A, D, E, and K). The water soluble ones are easily absorbed in the intestines while the fat soluble ones are poorly absorbed in the absence of bile or pancreatic lipase (a digestive enzyme). Some dietary fat intake is necessary for their absorption.
ESSENTIAL DIETARY COMPONENTS FOR GOOD HEALING
What is a Balanced Healthy Diet?
A balanced healthy diet includes in addition to sufficient WATER, adequate calories, protein, fats, minerals and vitamins. It is a diet that is basically derived from the five main food groups, which are:• Fruits
• Vegetables
• Cereals and Pulses
• Dairy
• Poultry, Fish and Meat products
- Emphasis should be placed on fruits, vegetables, whole grains and fat free or low fat milk and milk products.
- Lean meat, poultry, fish, beans, eggs and nuts.
- Foods low in saturated fats, trans fat, cholesterol, salt (sodium chloride) and added sugars.
Water: A lot of people fail to take enough water during and in between meals. Water is very essential in the body forming about 60% of total body weight in the adult and is necessary both for metabolism and excretion of waste products from the body. At least 2 to 3 liters of water should be taken daily in divided doses over a twenty four hour period. A glass of clean cold water (about 400-500mls) early in the morning on waking up before brushing your teeth has been known to help flush the digestive system, eliminate constipation and clean the urinary tract as well.
Caloric Intake and Distribution:
The caloric value of the dietary intake must equal the energy expended as heat and work (in this case healing), if body weight is to be maintained. When the caloric intake is insufficient, body stores of protein and fat are catabolised (i.e. broken down for energy) and when the intake is excessive, obesity results. In addition to the 2000kcal/day necessary to meet basal needs, 500 – 2,500 or more kcal/day are required to meet the energy demands of daily activities including healing of body tissues. The distribution of the calories among carbohydrates, protein, and fat foodstuffs is determined partly by physiologic factors (e.g. healing requires some extra nutrients) and partly by taste and economic considerations.
A daily protein intake of at least 1g/kg body weight to supply the eight (8) essential amino acids and other amino acids is desirable. This should be a combination of both Grade I and Grade II proteins(see the paragraph on proteins).
Fat is the most compact form of food, since it supplies 9.3kcal/g in terms of energy. However, it is also the most expensive. Indeed there is a reasonable good positive correlation between fat intake and standard of living and in the past, western diets have contained moderately large amounts (100g/day or more). The current interest in preventing obesity has changed this. In Central and South American Indian communities where corn (carbohydrate) is the dietary staple, adults live without ill effects for years on a very small fat intake. Therefore provided the need for essential fatty acids is met, a low fat intake is not harmful, and a diet low in saturated fats is desirable.
Carbohydrate is the cheapest source of calories and provides 50% or more of the calories in most diets. For a balanced, healthy diet, approximately 50% of the calories should come from carbohydrates, 15% from protein, and 35% from fat.
When calculating dietary needs, it is usual to meet the protein requirements first, (this is essential for good healing of the tissues) and then split the remaining calories between fat and carbohydrate, depending on taste, income and other factors (e.g. is the individual suffering from any disease like diabetes, hypertension etc).
For example, a 70kg man, who is moderately active needs about 2,800kcal/day. He should eat at least 65g of protein/day, supplying 267 (65x 4.1) kcal. Some of this should be Grade I protein. Fat intake depends upon taste but a reasonable figure is 60 – 70g. The rest of the caloric requirement can be met by supplying carbohydrate.
It is important to eat natural organic fruits and vegetables because they contain vitamins and antioxidants. The ‘bad’ carbohydrates to avoid or reduce eating are the processed sugars/starches.
Mineral Requirements: A number of minerals must be ingested daily for maintenance of health and good healing processes. Besides those for which recommended daily dietary allowances have been set (Fig.1) different trace elements should be included in the diet. Trace elements are defined as elements found in tissues in minute amounts necessary for metabolism and growth of the tissues. A list of essential trace elements is given in Fig.2.
Fig.1
Calcium……800 – 1200mg/day Phosphorous…….800 – 1200mg/day
Iodine………100 – 120microg/day Iron……………………..10 – 18mg/day
Magnesium...300 – 350mg/day Zinc………………………10 – 15mg/day
Fig.2
Chromium Nickel
Cobalt Selenium
Copper Silicon
Fluorine Tin
Iodine Vanadium
Manganese Zinc
Molybdenum
Cobalt is part of vitamin B12 molecule and its deficiency leads to megaloblastic anemia. Iodine deficiency causes thyroid disorders. Zinc deficiency causes skin ulcers, loss of hair (alopecia) and hypogonadal dwarfism. Copper deficiency causes anemia, neutropenia and CNS abnormalities.
Trace element deficiencies are rare, because any diet that is adequate in other respects easily supplies the needed minerals.
Below is an example of a prescribed diet, follow it as much as possible, (and you can adjust it to sooth your situation) as it will help promote tissue healing and prevent complications.
| Recommended Serving Sizes | |
| Food Groups | Serving Size |
| Breads and grains, using whole grain sources as much as possible | 1 slice bread; ¾ cup dry cereal; ½ cup cooked cereal, pasta, noodles, or rice |
| Vegetables | 1 cup cooked or raw vegetables; 1 cup raw leafy vegetables |
| Fruits | ½ cup canned fruit or fruit juice; 1 piece of fruit; ¾ cup fresh fruit |
| Dairy | 1 cup milk or yogurt; 1 ounce cheese |
| Protein | 2 – 3 ounces meat; 1 cup cooked beans or legumes; 1 egg; 2 tablespoons peanut butter |
| Fats and sweets | Good source of calories but needs caution |
Where there is serious injury you may require a high proteinous diet for good rapid healing. Take at least 2 to 3 servings per day of beef, fish,
poultry, pork, veal, lamb, eggs, cheese, milk, yogurt, dried beans and peas,
nuts and seeds.
poultry, pork, veal, lamb, eggs, cheese, milk, yogurt, dried beans and peas,
nuts and seeds.
Eat five or six small meals a day. Instead of trying to eat three big meals a day, try eating smaller meals and snacks between meals to get enough nutrition.
Foods to avoid:
(1) Refined sugar – table sugar and candy. Use sweeteners like Saccharin if necessary.
(2) Red Meat is usually too high in saturated fat, which has been shown to cause degenerative diseases. Red meat also increases inflammation, which causes pain, suffering and numerous health problems.
(3) Dairy containing saturated fats such as full cream milk – go for skimmed milk or low fat milk and yogurt.
(4) Excess salt – National Academy of Science recommends 3 – 8g/d. Limit table salt, salted nuts, popcorn and most prepared canned and package foods.
(5) Eliminate caffeine and alcoholic beverages and reduce all sugary drinks (carbonated drinks, milk shakes etc.) to the barest minimum.
Author: Ola Suyee
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