As an athlete the last thing you want to think about is being sidelined by an injury. But reality is… injuries do happen. However, food can be thy medicine. Foods not only help the body to heal and recover, but they can also keep the body strong and prevent injury.
Since nutrients have been identified to prevent injury, many athletes think they can just take a pill. While nutrients can prevent injury and aid in the healing process the best way to get them is through food. The mix of vitamins, minerals and antioxidants act in synergy to aid in absorption and improve health. Eat foods rich in these nutrients to aid in the healing process and prevent injury.
- Vitamin C helps form collagen and repairs tendons, ligaments, and strengthens bones. When you’re in stress (i.e.- injury, exercise, life), vitamin C is actually reduced. Amp on vitamin C with oranges, strawberries, potatoes, broccoli, and bell peppers.
- Omega 3’s are essential fatty acids that are the building blocks of the brain and play a major role in reducing inflammation. The richest sources of omega 3’s are found in salmon, tuna, sardines, mackerel, and halibut.
- Vitamin A is needed for cell growth and development, bone health, and immune function. Get vitamin A through kale, carrots, Brussels sprouts and pumpkin.
- Vitamin D reduces risk of stress fractures, improves muscle strength, immune function, and can improve athletic performance. Cod liver oil, salmon, mackerel, tuna, sardines, and dairy foods are great sources of vitamin D.
- Zinc is involved in wound healing. The best sources are meats, seafood, nuts and seeds.
Giving your body the good stuff can also taste amazing. Try these little salmon nuggets!
Try these Salmon Nuggets for a kid-friedly dinner the whole family will love! Tweet this
- 16 ounces salmon, skin removed
- 1 1/2 cup Panko bread crumbs
- 2 teaspoons minced garlic
- 2 teaspoons lime zest
- pinch of salt and pepper
- 1 egg
- 1/2 cup flour
- 1/8 teaspoon kosher salt
- Preheat oven to 400 degrees F. Line baking sheet with parchment paper and lightly coat with cooking spray.
- In small bowl, mix bread crumbs, garlic, lime zest, salt and pepper together.
- In separate bowl, whisk egg.
- In another bowl, stir together flour and salt.
- Cut salmon into 1 inch nuggets.
- Dredge salmon pieces through, flour; then egg; finally bread crumbs.
- Place salmon on baking sheet and mist pieces with cooking spray.
- Bake for 10 minutes. Serve with ketchup or tartar sauce.