Protein is vital for helping you build and repair muscle, skin, and other tissues. Eating enough protein also helps your body fight off sickness, keep fluids in balance, and move oxygen around your body.
Think of food as medicine when a wound is getting better. Make sure you get enough protein and calories in your food. Depending on your age, sex, and how active you are, you may need something different every day. If you want a wound to heal faster, you might need to eat more protein. The right amount of protein for you can be told by your doctor.
But how does protein for wound healing work, and how do you make sure you get enough protein? We’ll break it down for you below.
What Is Protein?
Proteins are a big group of molecules that help cells stay together, fight off infections, move, carry out chemical reactions, make hormones, and do other things. All of them are made up of amino acids, which are tiny building blocks. Nine of these are essential, meaning your body needs them but can’t make them, so you need to eat them. Also, protein is critical for your health, and eating it can help you stay at a healthy weight by making you feel full.
Ideally, you’ll want to eat 0.36 grams of protein for every pound of weight as the recommended daily allowance. However, this is the bare minimum, and you’ll want to increase your protein intake if you’re trying to heal wounds.
What Are High-Protein Foods?
It can be easier to increase your protein amount by eating foods with higher protein levels. This way, you won’t have to struggle as much to increase your intake by eating a considerable amount more than you usually do. Some common high-protein foods include:
Beans and Soy
- Baked Beans – ¾ of a cup is 10 grams of protein
- Black Beans – ¾ of a cup is 11 grams of protein
- Refried Beans – ¾ of a cup is 10 grams of protein
- Soy Drink – 1 cup has 7 grams of protein
- Tofu – 5 ounces has 21 grams of protein
Eggs and Dairy
- Cheddar Cheese – 1 ounce has 6 grams of protein
- Cottage Cheese – ½ cup is 15 grams of protein
- Milk – 1 cup has 9 grams of protein
- Thrive Ice Cream – 6 fluid ounces has 9 grams of protein
- Whole Egg – 1 large egg is 6 grams of protein
Fish, Meats, and Poultry
- Chicken Breast – 1 ounce has 8 grams of protein
- Ground Beef – 1 ounce has 7 grams of protein
- Pork Chop – 1 ounce has 7 grams of protein
- Salmon – 1 ounce has 6 grams of protein
- Trout – 1 ounce has 6 grams of protein
- Tuna (Drained and Canned) – 1 ounce has 6 grams of protein
- Turkey – 1 ounce has 7 grams of protein
Seeds and Nuts
- Almonds – ¼ cup has 8 grams of protein
- Peanut Butter – 2 Tablespoons gives you 8 grams of protein
- Roasted Peanuts – ¼ cup has 9 grams of protein
- Shelled Sunflower Seeds – ¼ cup has 8 grams of protein
- Wheat Germ – 2 Tablespoons has 4 grams of protein
It can be hard to get enough protein every day, especially if you have a smaller appetite. However, Thrive Gelato is a protein-packed treat in three delicious flavors and a convenient small size that can help boost your daily intake.
How High-Protein Foods Encourage Wound Healing
High-protein foods are vital for wound healing because proteins are your body’s building blocks. You need them for tissue regeneration and repair. When you get a wound, the body needs more protein to create new blood vessels, skin cells, and other necessary things to heal it. Eating enough healthy protein ensures your body has everything needed to speed up recovery.
Also, some proteins, like collagen, have direct roles to play in wound healing. Collagen is the foundation for new tissue to grow on, and it helps with wound contraction to close it effectively. High-protein foods, like the ones we listed above, support tissue repair and help boost your immune system. A robust immune response is critical for fighting off potential infections that complicate or slow the healing process. So, maintaining a high-protein diet can benefit those recovering from injuries or surgeries.
Related: Unintentional Weight Loss
How to Add More Protein to Your Diet
Adding high-protein foods to your diet can be achieved with simple adjustments and mindful choices. Here are some tips to help you increase your protein intake:
- Be Mindful of Portions – Remember, while it’s good to incorporate more protein, it’s also essential to keep an eye on portions. Consuming protein in excess, especially from high-fat sources, can lead to unnecessary calorie intake.
- Dairy and Alternatives – Incorporate milk, cheese, Thrive Ice Cream, or yogurt into your meals. If lactose intolerant or vegan, almond milk, soy milk, and other plant-based alternatives often come in protein-enriched versions.
- Lean Meats – Pick out lean cuts of meat such as chicken breast, turkey, or lean beef. Fish like tuna and salmon are also great protein sources.
- Plant-Based Proteins – If you’re vegetarian or want to reduce meat consumption, consider lentils, chickpeas, black beans, and other legumes. They’re protein-rich and can be added to soups, salads, and stews.
- Seeds and Nuts – Incorporate chia, flaxseed, hemp, or pumpkin seeds into your diet. They can be sprinkled on salads and yogurts or incorporated into baked goods.
- Snack Smart – Choose protein-rich snacks like nuts, seeds, cheese sticks, Thrive Gelato, or a handful of edamame. Protein bars and shakes can also be convenient but read labels carefully to avoid those with high sugar or artificial additives.
- Start with Breakfast – Swap your regular cereals for high-protein options like Greek yogurt, cottage cheese, or eggs. Consider adding nuts and seeds to your oatmeal or smoothie for an extra protein boost.
- Whole Grains – Swap white rice and pasta for protein-packed grains like quinoa, bulgur, or farro. They can be used in various dishes, from salads to side dishes.
Discover an easy and tasty way to increase your protein, vitamin and mineral, and fiber intake each day with Thrive Ice Cream. Have a delightful desert and let it work to keep your body in peak health.
Use Thrive Ice Cream to Boost Your Protein Intake
If you’re trying to increase your protein intake but don’t want to eat larger portions, consider adding Thrive Ice Cream or Gelato to your meals for a sweet dessert. They come in smaller portions and are a perfect way to top off your meals and satisfy your sweet cravings.
Related: Build Immunity with Good Nutrition