Protein is especially important for healing. The body uses the amino acids in protein to build and repair body cells and tissues. Collagen is a structural protein and is produced and used to repair wounds and/or in tissue repair. As well, protein is required to ensure an optimal production of immune cells and to help preserve muscle tissue. Food sources Meat, fish, poultry Milk, cheese, yogurt, eggs Nuts & seeds Pulses: chickpeas, lentils, dried peas & beans Protein powders: whey, hemp, fermented soy

:Vitamin C is a powerful antioxidant, anti-inflammatory and immune stimulator. It is also involved in wound and tissue repair via its role as a co-factor in collagen production. Protein provides the building blocks and vitamin C helps to ‘cement’ the protein together as collagen. Wounds and wound healing are more metabolically active and studies have shown that insufficient vitamin C intake results in scar tissue breakdown via localized scurvy. While there has been a lot of confusing information on vitamin C and its ability to increase wound repair and to prevent stress-related illnesses including colds, in the end it is vital to well-being. It’s all about dose and frequency. Suffice it to say that vitamin C is quickly absorbed by the body but is also excreted somewhat quickly as well. Unlike other nutrients which could be taken once a day, to get the best of vitamin C, it needs to be taken several times a day. Once taken, vitamin C peaks between 2-3 hrs after ingestion and then levels taper off over the next 3-4 hrs so that blood levels return to baseline (levels prior to taking the supplement/food source) around 5-6 hrs later. The key is to eat vitamin C rich foods [citrus, sweet peppers, tomatoes, kiwi, melon, papaya, strawberries] and/or supplements [500 mg is a safe dose] every 4 hours or so [or 2500 mg in 5 divided doses]. Additionally, you can take a highly-bioavailable supplement called Lypo-Spheric vitamin C.

Vitamin E Like vitamin C, vitamin E remains to be a very powerful antioxidant and immune stimulator helping to ensure optimal wound healing. Vitamin E rich foods like nuts, seeds, and wheat germ [and wheat germ oil] should be part of a healthy diet. If choosing supplements, be sure that it contains ‘mixed’ tocopherols and ideally it should contain tocotrienols too. Vitamin E is a family of 8 different forms and not just alpha tocopherol. For me, there’s only one vitamin E supplement to consider, that’s Total E by Advanced Orthomolecular Research. Vitamin A It promotes wound healing by increasing fibroblast differentiation [like scaffolding of scar tissue that collagen is laid down on], as well helps to promote collagen production.

Vitamin A also helps to prevent infection by maximizing the immune system. There is a difference between vitamin A [retinol and retinal] and beta carotene. Beta carotene can stand in to some degree as some of it [not much sadly] is converted to vitamin A by the body. Beta carotene does a great job at reducing inflammation though. Food sources Eggs, cheese, butter and milk Cod liver oil Beta-carotene food sources Carrots, sweet potatoes, squash, pumpkin Mango, cantaloupe, apricots, peaches, nectarines Dark green vegetables