How can I heal faster? After an injury, surgery, persistent inflammation, or even an outbreak of acne, cell regeneration starts and the body goes into repair mode. It’s a complex, energy-intensive process that places intense demands on our cells.

Stem cells are foundational for the human body. As newborns and young children, we have stem cells aplenty for development, growth, and quick recovery from infections and injuries. However, as we age, the quantities of circulating stem cells in the body begin decrease year on year, making healing and recovery more difficult and prolonged.

The good news is that what you put on your plate—especially in the evening, the key moment for cell regeneration—can make all the difference. Protein, the right carbohydrates, essential fatty acids, and targeted micronutrients all lead to happier, healthier cells. below is a naturopath-approved overview of the foods to choose to help skin, tissue, and the rest of your body heal faster.

Protein + carbohydrates + fatty acids = the essential trio for cell regeneration

“The healing process requires more protein-energy intake, essential for tissue reconstruction and collagen synthesis,” says naturopath Lydie Palmieri. Simple: more protein builds more new cells. Consider eating more oily fish (sardines and mackerel in particular), eggs, legumes, and quality meats in small portions.

“For effective collagen synthesis, don’t forget carbohydrates either,” adds Palmieri. That could mean potatoes, sweet potatoes, rice, and parsnips. Essential fatty acids contribute to tackling inflammation, immunity. and healing, which can be found in fatty fish (salmon, sardines, bluefin tuna), high-quality virgin oils (flax, rapeseed), and seeds.

If you want to go even further, you can also target micronutrients and trace elements, such as vitamin A (from eggs to carrots and broccoli), zinc (shellfish, red meat, rye bread, cheese, and yogurt) and selenium (brazil nuts, seafood, wholegrain cereals).

Going heavy on these options at dinner time works particularly well, because it’s at night when your cells begin to regenerate. With such variety of nutrient sources, it’s easy then to integrate into evening-time recipes.

“And of course,” adds Palmieri. “Remember to hydrate sufficiently to help oxygenate scar tissue.”

A naturopath’s recipes for improving cell health

Watercress salad with potatoes and sardines (for two)

Photo: Getty Images

Ingredients:

• 2 tinned sardines in oil
• 1/2 bunch watercress
• 6 medium-sized potatoes
• 1/4 red onion
• 3 tablespoons olive oil
• 3 tablespoons 1st cold-pressed organic linseed oil
• 3 tablespoons cider vinegar
• lemon juice
• flat-leaf parsley
• handful of pomegranate seeds

Boil potatoes in their skins for 15-20 minutes. Remove the skins and cut them (still warm) into fairly large slices.

Wash the watercress, spin-dry and cut off the stems, leaving only the leaves.

Prepare the vinaigrette: mix the oils, vinegar, and lemon juice and add the finely chopped red onion and flat-leaf parsley (washed).

Place the potato slices and watercress leaves in a dish. Pour over the vinaigrette and sprinkle with the pomegranates.

Place the sardines on each plate, and serve with the salad.

Sweet potato shakshuka (for two)

Smith Collection/Gado/Getty Images

Ingredients:

• 300g sweet potato
• 1 yellow onion
• 1 garlic clove
• 1 red bell pepper
• 400ml canned tomato pieces
• 4 eggs
• 50g feta cheese
• 1 tablespoon olive oil
• parsley and/or coriander
• cumin
• zaatar

Peel and square the sweet potato and steam for ten minutes.

Chop the garlic and onions and sauté in olive oil. When transparent, sauté the diced sweet bell pepper. Season with salt, pepper and cumin.

Add the tomatoes and simmer for 10-15 minutes before adding the sweet potato pieces. Adjust the seasoning if necessary and add the zaatar.

Form four wells and break in the eggs, covered, for four minutes.

Season with salt and pepper.

Sprinkle with crumbled feta and parsley and/or coriander leaves.