It is easy to overlook cellular health, yet the health of your body’s cells determines the health of all other bodily systems. Your body is made up of millions of cells, after all. When you address the cellular level, you can slow aging, prevent infections and diseases, manage severe health conditions, reduce fatigue, and more. Often in the clinic, practitioners discuss with patients that most diagnoses come back to similar treatment needs: to heal the body on a cellular level. Whether you have an autoimmune disease, infection, neurodegenerative disease, Lyme disease, or are simply looking to optimize the way you feel and function, it comes down to the same principles. One accessible way to protect cellular health is through diet. Cellular health focuses on keeping cells as healthy as possible, ensuring every part of the cell functions well for optimal health to be achieved.
Understanding Cellular Health
Aging is a natural process that everyone experiences. However, the rate at which you age depends on your cellular health and the amount of cellular damage you experience throughout your life. Two key factors affecting cellular health are oxidative stress and inflammation.
Oxidative stress occurs when there are more reactive oxygen species (ROS) than antioxidant defenses in your body. When ROS outpace antioxidants, they continue to increase and damage your cells. Inflammation occurs when your body’s immune system reacts to a foreign invader and is a critical part of the healing process.
You can improve your cellular health by taking supplements and choosing the right nutrition plan. The foods you choose to consume can promote inflammation and oxidative stress in your body or provide nourishment to your cells to combat these processes.
The Role of Diet in Cellular Health
Diet is one of the foundational aspects of keeping your immune system strong, your inflammation low, and your body working well. As commonly told to clients, there is no way to supplement your way out of a bad diet. If the foundation is not in place, it is difficult to optimize your health.
Read also: Detox Your Cells Naturally
Dietary sources are the best way to consume the minerals, vitamins, and antioxidants needed for cellular health. Many foods, including fruits, vegetables, healthy fats, and protein sources, have been shown to reduce inflammation, improve immune function, promote healing, and provide the fuel necessary for you to get on the mend. Whether you’re recovering from an illness or surgery, the foods and beverages you consume can either help or hinder your recovery.
Superfoods for Cellular Health
Superfoods are the most nutritionally dense foods in the world, which have been found to contain intense healing and nutritional effects. In today’s world of pesticides, GMOs, and other man-made processes, it is important to include them in your diet for optimum performance and vitality.
Our bodies contain toxins that are detrimental to our health. These toxins are from the foods we eat, the water we drink, and the air we breathe. Environmental problems can easily put our bodies into an overload, making it too hard to get rid of the toxins. To get rid of these toxins, the body needs antitoxins. Antitoxins help cleanse the digestive system and protect the body against cancer-causing chemicals and tumors. Cellular Superfoods contain natural ingredients, which are scientifically proven to carry cleansing minerals, vitamins, as well as flavonoids. They act as defense mechanisms against any toxins that may harm the body by producing tumor suppressor cells.
Essential Foods for Cellular Healing
So, what are the best foods for cellular health if diet can support your body’s cells? Here's a detailed food list to promote cellular healing.
Leafy Green Vegetables
Leafy green vegetables like kale, spinach, arugula, mustard greens, and Swiss chard are packed with nutrients that decrease inflammation, enhance immune function, and improve wound healing, making them the perfect choice to promote recovery. Leafy greens are also high in vitamin C, manganese, magnesium, folate, and provitamin A, all of which are essential for immune function and overall health. They’re also rich in polyphenol antioxidants that have powerful anti-inflammatory and immune-supportive properties. Research shows that certain polyphenols, including the antioxidant quercetin, that are concentrated in green leafy veggies, may help suppress the production of inflammatory proteins like TNF-alpha. Vitamin C is essential for wound healing, making leafy greens a good choice when recuperating after surgery.
Read also: Is the Cellular Health Accelerator Diet Right for You?
Eggs
Eggs are a low-cost and nutrient-dense whole food and one of the best foods for cellular health. Bioactive components in eggs affect pro- and anti-inflammatory pathways that play a role in the pathophysiology of diseases. Further, eggs contain vitamins A and B12, zinc, iron, and selenium, all of which play vital roles in immune function and, thus, cellular health. The quality of the eggs does matter; factory-farmed eggs tend to be lower in these essential vitamins and nutrients.
Eggs are not only an excellent source of highly absorbable protein, providing 6 grams per large egg (50 grams), but also nutrients that support immune health and wound healing. Following surgery, your body needs significantly more protein than the current Recommended Daily Allowance (RDA) of 0.36 grams per pound (0.8 grams per kg) of body weight. The American Society for Enhanced Recovery recommends 0.7-0.9 grams of protein per pound (1.5-2 grams per kg) of body weight after surgery, which equals 105-135 grams for a 150-pound (68-kg) person.
Omega-3 Fatty Acids
Omega-3 fatty acids are excellent sources of healthy fats for your cells. They also may promote wound healing, enhance immune response, and reduce inflammation.
Salmon
Salmon is packed with protein, B vitamins, selenium, iron, zinc, and omega-3 fats. Studies show that its omega-3 fats may promote wound healing, enhance immune response, and reduce inflammation when taken in supplement form. Just 3 ounces (85 grams) of wild-caught salmon delivers over 70% of your daily needs for selenium, a mineral that regulates inflammation and immune response. Although eating salmon is likely safe, you should talk to your healthcare provider before taking fish oil supplements before or after surgery.
Other Sources
Other key sources of omega-3 fatty acids are mackerel and sardines, chia seeds and flaxseeds, and walnuts.
Read also: The Cellular Health Diet Plan
Nuts and Seeds
Some of the best foods for cellular health are also the easiest to eat! Nuts and seeds are great on-the-go snacks and are also good sources of zinc, vitamin E, manganese, and magnesium. Vitamin E acts as an antioxidant in your body, protecting against cellular damage and is critical for immune health. Some studies note that healthy vitamin E levels may improve the function of protective immune cells, such as natural killer cells (NK cells), which help fight infection and disease. From a digestive perspective, most individuals will digest nuts and seeds easiest if they have been pre-soaked in water to break down some of their lectins and oxalates.
Nuts and seeds like almonds, pecans, walnuts, sunflower seeds, and hemp seeds are a great choice for fueling your body during the recovery process. These foods provide plant-based protein, healthy fats, and vitamins and minerals that support healing.
Berries
Among the best foods for cellular health are berries. Berries contain phytonutrients called anthocyanins. They are an important nutrient for longevity due to their antioxidant activity and their ability to fight inflammation, improve cognitive function, and support heart health.
Berries are brimming with nutrients and plant compounds that can help support your body’s recovery. For instance, berries provide ample vitamin C, which promotes wound healing by stimulating the production of collagen - the most abundant protein in your body. They also pack antioxidants like anthocyanins, which are plant pigments that give berries their vibrant color, in addition to providing anti-inflammatory, antiviral, and immune-supporting effects.
Cruciferous Vegetables
Broccoli and other cruciferous vegetables are full of antioxidants that support cellular health. In fact, broccoli sprouts contain an antioxidant compound called sulforaphane. Cruciferous vegetables like cauliflower, broccoli, Brussels sprouts, and kale are well known for their impressive health benefits. They may support recovery thanks to their wide variety of vitamins, minerals, and antioxidants. Cruciferous veggies contain glucosinolates, which are compounds that your body converts into isothiocyanates. Isothiocyanates have been shown to promote immune health by suppressing inflammation, activating immune defenses, and inducing death in infected cells. Plus, these veggies pack an array of nutrients that your body craves during recovery, such as vitamin C and B vitamins.
Turmeric
One of the best spices for cellular health is turmeric. This powerful spice contains curcumin, known for its anti-inflammatory benefits.
Poultry
Specific amino acids, which are the building blocks of protein, play important roles in wound healing and immune function. Poultry, including chicken and turkey, pack glutamine and arginine, two amino acids that may aid recovery and healing. Glutamine provides cellular protection during times of stress, such as illness and injury, while arginine assists collagen production and wound healing. Arginine is rapidly depleted during times of stress, injury, and illness, making adequate intake of this amino acid all the more important.
Organ Meats
Organ meats are some of the most nutritious foods you can eat. They boast many immune-supportive nutrients, including vitamin A, iron, zinc, B vitamins, and copper, which is needed for the production of connective tissue and collagen. Vitamin A, which is essential for proper immune cell response, helps inhibit inflammatory cells and is critical for skin health and wound healing. Additionally, organ meats are an excellent source of protein, which is necessary for recovery after surgery and illness.
Shellfish
Shellfish like oysters, mussels, and clams are loaded with nutrients - especially zinc - that may promote recovery. Zinc is crucial for healthy immune function. This mineral may also help speed recovery and promote wound healing, making shellfish great for recuperating from surgery. Just 6 medium oysters (59 grams) provides over 300% of the Daily Value (DV) for zinc.
Sweet Potatoes
Eating healthy high carb foods, such as sweet potatoes, is important for recovery. Carbs not only provide the energy your cells require for healing but also enzymes like hexokinase and citrate synthase, which aid wound repair. In fact, inadequate carb intake may impair wound healing and delay recovery. Sweet potatoes are nutritious carb sources that are packed with anti-inflammatory plant compounds, vitamins, and minerals - including vitamin C, carotenoids, and manganese - that may optimize immune response and help your body recover.
Additional Superfoods to Consider
- Black pepper: An inexpensive, frequently used spice.
- Raspberries: Versatile and easy to incorporate into your diet.
- Blueberries: Known as brainpower boosters.
- Buckwheat pasta: Very rich in proteins and contains rutin, a flavonoid that greatly benefits the human body.
- Carrots: Known for improving eye health.
- Coconut oil: Contains unique healthy fats called medium-chain fatty acids (caprylic acid, lauric acid, and capric acid), and is rich in vitamin E, antioxidants, and anti-aging properties.
- Mulberries: Contain alkaloids that activate macrophages.
- Virgin olive oil: Can be used in cooking or for salads.
- Ginger: Acts as a blood thinner.
- Grapefruit: High in nutrients, low in calories, and an excellent immune booster due to its high vitamin C content.
- Hemp seeds: Very rich in amino acids, omega-3, and omega-6.
- High-quality honey: Contains many important antioxidants and is known to soothe coughs or aching throats.
- Kale: Low in calories but high in fiber and vitamin C, which increases natural collagen and skin elasticity.
- Kiwi: Contains good amounts of Vitamin C, boosting the immune system against harmful pathogens.
- Mango: One of the most nutritious fruits in the world.
- Oatmeal: Contains soluble fiber that is very good for the heart and the digestive system.
- Oranges: A great source of vitamin C, which is very essential for tissue growth and stimulates the immune system.
- Parsley: Can be used in salads or as a decorative herb.
- Pineapple: A common fruit that can be taken as a cocktail or as it is.
- Seaweed: Rich in various minerals and trace elements, and very low in calories.
- Spinach: Contains many flavonoids that are very essential to the body’s health.
- Spirulina: An algae that’s scientifically proven to contain high amounts of vitamins, proteins, and minerals.
- Tomatoes: Contain lycopene, an antioxidant that helps in fighting off cancer.
- Walnuts: Very good for the brain and contain Omega 3 fatty acids.
- Water: Essential for hydration, digestion, and overall bodily functions.
- Wheat grass: Best enjoyed when taken as a juice.
- Wild salmon: Carries powerful Omega-3 fatty acids that facilitate brain function.
- Plain yogurt: Has a well-balanced combination of protein, fat, and carbs and contains several colonies of live microorganisms that can help with cellular health.
Lifestyle Modifications to Support Healing
In addition to following a healthy diet full of nutrient-dense foods, other lifestyle modifications may support healing.
Rest
Rest is essential when recovering from an illness, injury, or surgery. Plus, getting enough sleep bolsters your body’s repair process. In fact, lack of sleep may harm immune function and delay recovery.
Hydration
Hydration is also important for every aspect of healing and recovery, especially proper wound care. Plus, illnesses that involve fever and diarrhea may increase your hydration needs.
Avoid Harmful Substances
Additionally, you should steer clear of cigarettes and alcohol when recuperating from illness or injury. Smoking and drinking can delay recovery, impair wound healing, and suppress your immune system.
Address Nutrient Deficiencies
Deficiencies in zinc and vitamins B12 and A may likewise hamper recovery. Talk to your healthcare provider if you’re concerned about nutrient deficiencies.
Foods to Limit or Avoid
Just as there are foods that can reduce your cancer risk, there are also foods that can increase it.
- Avoid processed meat: Processed meats like hot dogs, bacon, and any meat you find at the deli counter have compounds in them that can cause cancer.
- Limit red meat: Aim for no more than 18 ounces of cooked red meat per week.
- Avoid alcohol: For cancer prevention, it’s best not to drink alcohol.
- Limit refined grains: White rice, pasta, and noodles are a few examples of refined grains that are low in the important micronutrients that your body needs.
- Reduce sugary beverages: Sodas, coffee drinks, sports drinks, and other beverages with a lot of added sugars can make us gain weight. Obesity is a risk factor for many different cancers.
The Importance of a Minimally Processed Diet
The healing foods diet is rich in nutritious whole foods, including fruits, veggies, nuts, seeds, legumes, and healthy fats. All foods included on the healing foods diet are minimally processed. Shockingly, some studies estimate that nearly 58 percent of total daily calories in the average American diet come from ultra-processed foods.
Additional Considerations
- Keep your menu simple: Look for packaged foods that contain the fewest ingredients. Any colorful vegetable or fruit is a good choice.
- Eat in moderation: Eating too much of anything can increase your body fat ratio, which, in turn, can increase your cancer risk. Excess body weight is linked to more than 10 different types of cancer.
- Manage Blood Sugar Levels: Sustaining high blood sugar levels can be detrimental to overall health. Insulin is the hormone responsible for transporting sugar from the bloodstream to the cells.