5 Food Groups To Include In Your Diet To Speed Up Recovery

5 Food Groups To Include In Your Diet To Speed Up Recovery

There are many different reasons why someone needs to recover physically. Be it surgery, building muscles or just improving your lifestyle, we need all the care and nutrients to help them get on the fast track to recovery. Amongst good rest and a good hydration plan, nutritious foods are the next thing on top of the list of priorities when planning our recovery process.

As a matter of course, the recommended foods will vary somewhat depending on one’s underlying health conditions and the recovery process they are looking at. But as a general rule of the thumb, the different groups of people will be looking to promote healing, regaining strength and improving strength. Taking into account their doctor’s recommendations, the following wholesome foods can help get post-op patients right on the mend. 

  1. Green leafy vegetables

Dark leafy greens are a regular fare for suggested foods to eat after surgery. And no wonder – they are chock-full of nutrients that are uniquely targeted to promote recovery. From improving wound healing (Vitamin C), decreasing inflammation (antioxidants), and enhancing immunity (Vitamin A), their list of benefits are seemingly endless. They are also an excellent source of Vitamin K, which is vital to the blood-clotting process. Some options for leafy greens include in either salads of your daily stir-fries are as follows:

  • Kale
  • Spinach
  • Mustard greens
  • Romaine lettuce
  • Bok choy
  1. Brightly coloured fruits

Post-op patients should make a point to eat a rainbow of brightly coloured fruits to get a good dose of vitamins, fibre, and antioxidants. Aside from being a power source of nutrition, fruits are also light on the stomach and are perfect for small, regular portions. Berries, in particular, come highly recommended since they pack antioxidants such as anthocyanins, which give these fruits their vibrant colour, and have anti-inflammatory, antiviral, and immune-boosting effects – all of which are great for people looking to recover or thinking of improving their health.

  • Blueberries
  • Strawberries
  • Raspberries
  • Blackberries 
  • Pomegranates
  1. Whole grains

Complex carbohydrates, like whole grains, are an essential part of the healing puzzle. Patients will feel tired and worn out following surgery, and energy-boosting carbs are just the thing to bring their energy levels right up. It also doles out a healthy dose of fibre to prevent constipation. Why not round up your plate with these:

  • Whole wheat bread
  • Whole wheat pasta
  • Quinoa
  • Wild rice
  1. Poultry 

Lean protein, like protein, is a powerhouse of healing nutrition. Poultry species such as chicken pack amino acids that promote wound healing and immune function.  

Moreover, lean meat is not the only go-to for poultry. Patients can also go for derivatives like the essence of chicken; it is more convenient since they can take it straight from the bottle. Chicken essence is good for pregnancy since it boosts strength and energy and aids post-pregnancy recovery. It can be beneficial for C-section mums since amino acids in drip chicken essence like glutamine speed up the repair of postoperative wounds. Another amino acid, tryptophan, also stabilizes the new mum’s moods and helps deal with postnatal blues

  1. Nuts and seeds

Nuts and seeds are great fuel for the body during the recovery process. They are a great source of vitamin E and minerals (zinc, manganese, magnesium) that support healing. Zinc, in particular, is actively involved in immunity and wound healing as it aids in protein synthesis and growth. Vitamin E acts as an antioxidant that protects against cellular damage and improves the function of immune cells. 

  • Almonds
  • Walnuts
  • Pecans 
  • Sunflower seeds


When recovering from an operation, it is essential to give yourself the chance to bounce back speedily and holistically. Look no further than with nature’s best medicine: food. Surgery is meant to improve our quality of life, and how you take care of your health in the weeks ahead will grant you a healthy, balanced diet while leading you to a quick and smooth road to recovery. To help with that, try our Yu Dian's Taiwanese chicken essence in Singapore today! 

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