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6 Foods to Keep Injuries Away

Training can stress your body, inflame tissues and increase risk of injury. Therefore, in order to prevent painful states of inflammation, it is important to protect your bones, tendons and ligaments, also through diet.

Some key nutrients can help you, in particular, vitamin C, zinc, copper, specific amino acids, calcium, unsaturated fatty acids and other several molecules with a strong antioxidant and anti-inflammatory effect.

You can find these nutrients in a large variety of foods!

 

What should we eat daily? 

These are the super foods you should eat everyday to boost the anti-inflammatory response. 

  • Tomatoes

Tomatoes provide you with a wide variety of vitamins, minerals and antioxidants. In particular, they are rich in vitamin C, which is fundamental to synthesis of collagen. Tomatoes also contain lycopene, a strong antioxidant, and they are rich in water and potassium too, fostering hydration and preventing muscular cramps.

  • Nuts and Seeds

Let’s eat every day a portion of different kind of nuts and oil seeds, like walnuts, almonds, chia or sunflower seeds, pistachios etc. They are very nutrient foods with a wide range of properties. Among other things, they are rich in unsaturated fatty acids, zinc, copper and vitamin E, which protect joint heath and fight inflammation.

  • Berries

Blueberries, raspberries, blackberries are popular for their antioxidant power due to their high content of flavonoids. They are also a good source of vitamin C, essential for tendons and ligaments and sugars to facilitate post workout recovery.

  • Ginger

Ginger does not contain only gingerols, presenting well-known anti-inflammatory properties, but it is also a good source of minerals such as potassium, zinc, magnesium, calcium and phosphorus, fundamental for your joint health.

  • Legumes

Legumes are a healthy source of proteins, also having a strong antioxidant power, containing polyphenols and essentials nutrients like minerals and vitamins. You can eat legumes on a daily basis since they are totally free from unhealthy fats. 

  • Cocoa 

Cocoa is famous for its antioxidant power and flavonoids content, like berries. It is also a source of potassium, phosphorus, calcium, iron and B vitamins, beneficial for bone support and immune system health.

 

Finally, don’t forget that your body needs an adequate energy intake to support both training and competition, and an optimal post work out recovery to allow muscle adaptations and prevent overtraining syndrome. Only with a balanced diet you can maintain a good overall health and prevent injuries.

 

Author: Nutritionist Dr. Francesca Deriu

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