Eggs
Containing all nine essential amino acids, eggs have “complete protein.” The whites are high in protein, and the yolks are rich in zinc.
Soy
Soy is a unique plant protein, containing all the essential amino acids. It also provides Vitamins A, C, D, E, and K. Many different forms of soy are available, such as milk, tofu, tempeh, and yogurt.
One caveat with soy is that 90 percent of US crops are genetically modified (GMO). Genetic engineering poses health risks. Mixing genes from unrelated species introduces new allergies into our food supply. Foreign genes can cause a new host to behave erratically. Scientists have linked over-expression of genes to diseases such as cancer.
GMO products are exposed to high volumes of antibiotics and pesticides. For example, in animal studies, contact with the herbicide Roundup causes reproductive damage, birth defects, and hormone disruption.
So, when shopping for soy products, look for evidence that they’re non-GMO. Organic Authority reports that four manufacturers are trustworthy in this regard. They are Eden Foods, Wildwood, Mitoku, and Tofurky. Here you’ll find other foods approved by the Non-GMO Project.
Pulses
Are you familiar with this term? It’s a subgroup of the legume family. High-protein pulses are black beans, pinto beans, kidney beans, split peas, chickpeas, and lentils. If you combine them with grains, seeds, and nuts, they form complete protein. Pulses are also high in zinc.
Greek Yogurt
Choose low-fat, low-sugar varieties. Greek yogurt averages twice the amount of protein than regular dairy yogurt. It also contains other skin-loving nutrients, such as Vitamins A, D, E, K, and zinc.
Tomatoes
Lycopene is the antioxidant pigment that paints tomatoes red. Lycopene reduces infection risk. Eat ½ cup, and you’re getting 20 percent of the Recommended Dietary Allowance (RDA) of Vitamin C and 15 percent of the RDA for Vitamin A.
Sweet Potatoes
Vitamin C in this tuber puts you on the fast track to healing by helping to produce collagen. Sweet potato also aids formation of red and white blood cells. Carotenoids and beta-carotene are pigments that protect against infection. Both of them convert to Vitamin A. Sweet potato is a good source of Vitamin E as well.
Can you distinguish sweet potatoes from yams? If not, here’s the scoop. Sweet potatoes are short, with smooth skin and tapered ends. Yams are long, with rough, scaly skins. The flesh of a sweet potato is moist and sweet while that of a yam is dry and starchy.
Sweet potato skin can be purple, gold, or copper. The corresponding flesh is purple, white, or orange, respectively. Sweet potatoes are more nutritious than yams, being higher in nutrients and fiber.
Citrus Fruits
Oranges, limes, and lemons are steeped in Vitamin C. Since your body doesn’t make or store this vitamin, you need to ingest it regularly. Lime and lemon rinds have compounds that prevent cellular damage. To speed healing, zest organic versions of these fruits and add them to salad.
I must warn you about grapefruit. If you have a surgical wound for which you’re taking prescribed medication, eating grapefruit can result in an overdose. It can double and triple drug strength, resulting in toxicity.
Drug overload burdens your kidneys with the task of ridding the chemicals from your system, setting the stage for kidney failure. Stomach bleeding occurs when grapefruit is combined with blood-thinning drugs.
Approximately 85 drugs interact negatively with grapefruit and are potentially lethal. Also, if you’re planning surgery, don’t eat grapefruit prior to your operation.
Berries And Cherries
These fruits contain anthocyanidins, plant pigments that enhance the benefits of Vitamin C, strengthening collagen and blood vessels. Eat one serving of berries or cherries daily. This equals ½ cup of blueberries, raspberries, or blackberries, eight large strawberries, or 10 cherries.
Seeds
Pumpkin, sunflower, and sesame seeds are excellent sources of zinc. Their healthy fat aids the assimilation of fat-soluble vitamins.
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