What fruits to eat for sprains: Scientific diet helps recovery
Sprains are common sports injuries in daily life. In addition to timely ice application, rest and drug treatment, a reasonable diet can also speed up recovery. The fruit is rich in vitamins, antioxidants and anti-inflammatory properties that have a positive effect on reducing swelling and pain after a sprain. This article will combine the popular health topics on the Internet in the past 10 days to recommend fruits suitable for consumption after sprains, with scientific data support.
1. Why should you eat fruit after a sprain?
Sprains can cause local tissue inflammation and oxidative stress, and the natural active ingredients in fruits (such as vitamin C, anthocyanins, potassium, etc.) can reduce the inflammatory response, promote collagen synthesis, and accelerate the repair of damaged tissues. Here are three major effects of fruit on sprain recovery:
1.Anti-inflammatory and swelling: For example, bromelain in pineapple can decompose inflammatory mediators.
2.Antioxidant: Blueberries and other dark fruits can scavenge free radicals.
3.Supplement electrolytes: Banana is rich in potassium, which prevents muscle cramps.
2. List of recommended fruits after sprain
| Fruit name | core nutrients | Recommended daily intake | Mechanism of action |
|---|---|---|---|
| Pineapple | Bromelain, Vitamin C | 200g | Break down inflammatory proteins and reduce swelling |
| cherry | Anthocyanins, melatonin | 15-20 pcs | Inhibits prostaglandins and relieves pain |
| kiwi | Vitamin C (62mg per 100g) | 1-2 pieces | Promote connective tissue repair |
| banana | Potassium (358mg per 100g) | 1 stick | Regulate neuromuscular function |
| blueberry | Proanthocyanidins, quercetin | 50-100g | Reduce oxidative stress damage |
3. Precautions when eating
1.Acute phase (within 24-48 hours): Mainly pineapple and cherry to avoid high-sugar fruits aggravating inflammation.
2.chronic recovery period: Add fruits with high vitamin C content such as kiwi and orange.
3.Taboo: Diabetic patients need to control their intake of high-GI fruits such as grapes and lychees.
4. Popular related topics on the entire network
According to recent monitoring of hot topics in the health field, the following topics are highly relevant to sprain recovery diet:
- #Sports Injury Nutrition Guide (12 million views on Douyin+)
- #natural anti-inflammatory food ranking list (No. 9 on Weibo hot search list)
- Japanese experts advocate "fruit therapy" to replace some painkillers (Zhihu hot post)
5. Nutritional matching suggestions
To improve absorption efficiency, the following combinations are recommended:
• Pineapple + yogurt: protease promotes protein digestion
• Blueberries + walnuts: antioxidant synergy
• Banana + oatmeal: continue to replenish energy
Note: The data in this article refer to the "Chinese Food Composition Table" and the 2023 "Sports Medicine Nutrition Guidelines". Please follow your doctor's advice for specific dietary plans.
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