10 Amazing Superfoods for Healing Wounds

by healthmaxx | September 17, 2019

The key factor which ensures that we acquire the energy and nutrients necessary for our bodies to perform effectively is proper nutrition. Our body needs nutrients from a range of healthy foods for healing wounds. What we incorporate into our diet and consume regularly is one of the main factors that affect the body’s ability to heal. Eating foods high in certain nutrients is important.  Protein- and vitamin C-rich foods are essential for healing wounds. These vitamins and minerals have long-term benefits for the body.

Following a balanced diet comprised of vegetables, fruits, dairy products, whole grains, lean meat, and plenty of fluids is a key component of proper nutrition. However, certain foods are more powerful in boosting the immune system, improving tissue production, and speeding up our body’s ability to recover.

10 Superfoods for Healing Wounds

1. Turmeric


Widely recognized as a natural wound healing agent, turmeric makes an excellent topical application on the wound. It aids the body in forming new skin cells around the wound. Findings reveal that using turmeric also helps to reduce scar formation. Turmeric is a well-known spice from the ginger family and has an analgesic property. It is also effective in providing relief to pain caused by the wound. In addition, its anti-inflammatory property fights inflammation and kills bacteria. Thus, turmeric is also able to prevent infection and speed up the process to healing wounds.

2. Honey

Liquid Gold Honey

Widely used in countless culinary creations, honey is also effective in healing wounds. It works well in dealing with bacterial infections, burn wounds, and much more. Past studies reveal how honey effectively reduces the time for the wounds to heal. Wounds heal quicker using honey than typical gauze and film dressings. There are treatment qualities found in honey. It can clear out infections and prevent the bacteria from spreading in the wounds. Rumor has it that honey also helps in the elimination of strong odors from wounds and reduction of permanent scarring. Its anti-inflammatory activity was also evident.

3. Dairy Products

Cow Milk, Full-Fat, Unprocessed, Organic

Milk, yogurt, and other dairy products have adequate amounts of zinc and protein. Thus, they have a positive impact on the healing process of wounds. Moreover, fats from dairy are crucial for wound healing. Fatty acids are key components in forming the cell membranes. There is also a need to consume extra sources of these to facilitate the healing process. A cup of milk or yogurt can be an ideal example of a number of dairy products you can include into your daily diet.

4. Meat Products and Other Protein Sources

Protein helps the body in repairing damaged tissues. A deficiency in protein can slow down the recovery rate. When our body does not take in adequate protein, collagen formation becomes difficult. Moreover, during the wound healing process, protein loss is inevitable. Every day, a person can lose up to 100 milligrams of protein. It is possible due to the fluid leaking from the wounded area. Thus, there is a need to follow up with a protein-rich diet during the wound healing process. It is best to incorporate a daily diet with various protein sources such as lean meats, poultry, and seafood. Nuts, soy, seeds, and milk are also rich sources of protein that is beneficial to hasten wound healing.

You can also take a protein supplement to speed up the recovery. Such products typically come in powder form. They make a great addition to a glass of water or into other foods such as sauces, soups, and milkshakes. Liquid protein beverages and high-protein nutritional bars are also available. Make sure you consult your doctor prior to starting a supplement regimen.

5. Zinc-packed Foods

Zinc / Image courtesy of istockphoto.com

The National Institutes of Health stated that zinc is one of the minerals necessary for metabolizing cells and for the overall health. The body benefits from the essential mineral. When it comes to wound healing, zinc helps in keeping the mucosal membranes and the dermal tissues healthy.

There have been numerous studies showing how zinc helps in forming new tissues to cover and protect the wound. Taking in foods rich in zinc are highly advisable for people who have wounds. Rich zinc sources include meat products like turkey, beef, lamb, and chicken. Seafood like shrimps and seaweeds also contain zinc. Zinc is also present in dairy products, whole wheat, nuts, beans, lentils, sesame and pumpkin seeds, and cashews.

6. Foods with Vitamin C


Vitamin C plays an important role in facilitating multiple body functions. It is beneficial for healing wounds, forming new tissues, and preventing scars. It would be best for people who have wounds to consume foods rich in vitamin C. Oranges, lemons, guavas, strawberries, pineapples, cauliflower, broccoli, tomatoes, spinach, and cabbage are some of the foods to consider.

7. Sweet Potatoes

Sweet potatoes are Ipomoea batatas tubers that possess impressive levels of phenolic acids and anthocyanins which are polyphenols. They also make a great source of vitamin A, vitamin B, and vitamin C. With its antioxidant properties, sweet potatoes can also aid in healing wounds.

8. Ghee

Also known as clarified butter, Ghee is common in Ayurveda for wound healing. Even research-based evidence points out that ghee contributes to the closing of wounds and regeneration of cells around these wounds. Thus, ghee helps to accelerate the healing process.

9. Iron-packed Foods

Foods rich in iron contribute to rapid wound healing. These sources include leafy vegetables, lentils, eggs, sardines, turkey, red meats, dark chocolate, cashew nuts, and green peas to name a few. When your body is low in iron, the tissues are unable to obtain adequate oxygen. The process for wound healing strongly depends on oxygenation. Low oxygen levels brought on by anemia or iron deficiency, slows down or even stops the wound healing process. Thus, leaving the body more susceptible to complications, such as wound infection. Therefore, consumption of foods high in iron is a must.

10. Fluids

Lastly, any process for wound healing requires plenty of fluids in your body. Coffee, alcohol, and carbonated drinks are exceptions in the recommended list of fluids. It is best to consume plenty of water, fruit juices, and healthy soups.