NUTRITION AND WOUND HEALING: WHAT TO EAT (AND AVOID)

When it comes to healing wounds, whether from surgery, injury, ulcers, or chronic conditions, most people think of dressings, medications, and rest. But one critical piece is often overlooked: nutrition. What you eat can significantly affect how quickly and effectively your body heals.

In this blog, we will explore the vital role nutrition plays in wound healing, the key nutrients your body needs during recovery, and which foods and supplements to include or avoid in your diet to promote faster and better healing.

Why Nutrition Matters for Wound Healing

Wound healing is a complex biological process that involves tissue repair, immune response, inflammation control, and the growth of new cells. Your body requires extra energy, protein, vitamins, and minerals to support these processes. Without adequate nutrition, healing can be delayed, and the risk of infection and complications increases.

Malnutrition, even in people who seem well-fed, is a leading cause of poor wound healing, especially in older adults and those with chronic illnesses like diabetes, kidney disease, or cancer.

Key Nutrients for Wound Healing

Here are the most important nutrients that support wound healing and the foods where you can find them:

1. Protein

Protein is essential for building and repairing tissues. It helps form collagen, a critical component of skin and connective tissue.

Sources:

• Lean meats (chicken, turkey, beef)
• Fish and seafood
• Eggs
• Dairy products (milk, yogurt, cheese)
• Legumes (beans, lentils, chickpeas)
• Nuts and seeds

Tip: If you’re recovering from surgery or have a large wound, your protein needs may increase. Talk to a healthcare provider or dietitian about supplementation if you struggle to eat enough.

2. Vitamin C

Vitamin C is vital for collagen production and helps reduce inflammation and oxidative stress, which can slow healing.

Sources:

• Citrus fruits (oranges, lemons, grapefruit)
• Strawberries
• Bell peppers
• Broccoli
• Kiwi

Tip: A deficiency in vitamin C can delay wound healing and increase your risk of infection.

3. Zinc

Zinc helps with cell growth, immune function, and tissue repair.

Sources:

• Red meat
• Shellfish (especially oysters)
• Pumpkin seeds
• Whole grains
• Chickpeas

Tip: Be careful with zinc supplements; too much can interfere with copper absorption and cause other imbalances.

4. Vitamin A

Vitamin A supports immune function and epithelial (skin and mucosal) repair.

Sources:

• Carrots
• Sweet potatoes
• Spinach and kale
• Liver
• Eggs

5. Iron

Iron carries oxygen to your cells, including those involved in healing. Anemia (low iron) can significantly slow the process.

Sources:

• Red meat
• Spinach
• Lentils
• Iron-fortified cereals
• Tofu

Tip: Pair iron-rich foods with vitamin C to enhance absorption.

6. Omega-3 Fatty Acids

Omega-3s help reduce chronic inflammation, which can interfere with wound healing.

Sources:

• Fatty fish (salmon, sardines, mackerel)
• Flaxseeds
• Walnuts
• Chia seeds

Supplements: Are They Necessary?

In some cases, especially when someone has a poor appetite, dietary restrictions, or specific deficiencies, supplements can help. Common supplements used to support wound healing include:

• Multivitamins to cover potential gaps in the diet
• Vitamin C and Zinc, especially for those with ulcers or chronic wounds
• Protein powders for people unable to meet protein needs through food
• Arginine and Glutamine, amino acids that may support tissue repair

Important: Always talk with your healthcare provider or a registered dietitian before starting any supplements, especially if you have chronic conditions or take medications.

What to Avoid

Just as certain nutrients support healing, some foods and habits can impair it. Here’s what to watch out for:

1. Excess Sugar

High-sugar diets can impair immune function, increase inflammation, and slow healing, especially in people with diabetes.

2. Alcohol

Alcohol interferes with nutrient absorption and suppresses immune function. It can also dehydrate your body and limit blood flow to the wound area.

3. Highly Processed Foods

Foods high in trans fats, salt, and additives may promote inflammation and offer little nutritional value.

4. Smoking

While not a food, smoking restricts blood flow and reduces oxygen to tissues, dramatically slowing healing. If you smoke, consider using this recovery time as an opportunity to quit.

Hydration: Don’t Forget Fluids

Water is just as important as food for healing. Fluids help deliver nutrients to cells, keep skin elastic, and remove waste. Aim for 6 to 8 glasses of water every day. Drink more if you're recovering from surgery, taking medications, or have a fever.

Final Thoughts: Healing from the Inside Out

Nutrition plays a key role in wound healing. Whether you're recovering from a minor cut, major surgery, or dealing with a chronic wound, providing your body with the right nutrients can help speed up healing, lower the chances of complications, and improve overall results. 

If you're unsure about your nutritional needs during recovery, talk to a registered dietitian or your healthcare team. They can help you create a plan that supports your body’s recovery from the inside out.

Remember: Healing takes time, but it’s also about providing your body with what it needs to repair, regenerate, and restore.

Author

Jenna Wishnew Dr. Jenna Wishnew is a board-certified general surgeon with over a decade of experience serving the North Dallas community. Known for her compassionate, patient-centered care, she specializes in wound care and hyperbaric oxygen therapy (HBOT), currently serving as Medical Director at the Wound Care and Hyperbaric Center at Methodist Richardson Medical Center. Dr. Wishnew is a recognized leader in her field, earning two international awards for excellence in wound care. She also has extensive experience managing gastroparesis and Enterra Gastric Stimulators.