Whether you’re into playing sports or working out, there’s always this risk of ending up with an injury. Minor ones should not keep you from doing what you love because they tend to heal in no time. Rest, ice, compression and elevation — all of these can help reduce pain and inflammation, and accelerate the healing process, too.

Then there are also certain foods that you may include in your everyday diet to speed up your recovery from a minor sport or workout injury, from a sprained finger to a twisted ankle.

Here are some of the foods to eat so that you may get back to doing what you love soon enough:

Oily Fish

What makes fish such as mackerel, salmon, trout, herring, sardines and tuna oily is the presence of omega-3 fatty acids, and they possess amazing anti-inflammatory properties.

It’s exactly for such reason why it is a good idea for you to regularly include oily fish in your diet right after incurring a sports or workout injury — doing so will help reduce inflammation and associated pain, resulting in a much shorter recovery period.

Also, eating oily fish with omega-3 fatty acids can save you from having to take a lot of NSAIDs known to come with some very serious side effects and risks.

Nuts and Seeds

Just like oily fish, nuts and seeds also provide your body with omega-3 fatty acids. And that is why snacking on them or adding them to your favorite healthy treats can help you recover so much faster.

Go ahead and have a handful of cashews or almonds while spending some time in front of the TV or reading a book because your injury is keeping you from engaging in sports or working out. Feel free to sprinkle some flax seeds, pumpkin seeds or sesame seeds on your bowl of salad or oatmeal.

Vitamin C-Rich Fruits

Citrus fruits, papayas, guavas, strawberries, kiwis — these and other fruits should be consumed on a regular basis if you have a sports or workout injury and you want to heal quickly.

That’s because all of them have vitamin C that is necessitated by the body for the production of collagen. Your tendons and ligaments are composed of collagen, and that’s why when they are injured it’s of utmost importance that you have your body supplied with collagen-forming vitamin C.

Vitamin C, by the way, is also essential for the speedy healing of minor wounds and burns.

Cruciferous Veggies

It’s also a good idea for you to add some cruciferous vegetables to your diet. Some wonderful examples include cabbage, broccoli, cauliflower, kale, radish and Brussels sprouts.

All cruciferous vegetables are rich in vitamin C, and just like what’s discussed earlier the said nutrient is needed for the production of collagen. Cruciferous vegetables also help control inflammation and neutralize toxins, making sure that your body can devote much of its attention and energy to healing your sports or workout injury.

WARNING: If your sports or workout injury doesn’t improve in a few days or it comes with unusual symptoms, make sure that you consult a doctor. Not all physical injuries can be remedied with simple home solutions.