Nutrition for ACL Injury: Foods That Help You Heal Faster

By Dr. Vivek Mittal | Best Arthroscopy Doctor in Delhi NCR

Recovering from an ACL (Anterior Cruciate Ligament) injury isn’t only about rest, physiotherapy, or surgery. One of the most underestimated factors in faster recovery is proper nutrition. What you eat can significantly accelerate healing, reduce inflammation, and improve ligament strength.

Here’s a complete guide on Nutrition for ACL injury recovery, explained with insights inspired by leading arthroscopy and sports injury expert Dr. Vivek Mittal

Why Nutrition Matters in ACL Injury Recovery

Nutrition plays a direct role in:

• Repairing torn ligament tissues
• Reducing inflammation
• Improving muscle strength
• Supporting collagen formation
• Boosting overall healing after ACL surgery

A targeted nutrition plan ensures your body gets the building blocks it needs to heal effectively and avoid complications.

Top Nutrients That Help Ligament Healing

1)     Protein—The Foundation of Tissue Repair

Protein fuels muscle recovery and helps rebuild damaged ligament fibers.

Best Sources:
Chicken • Eggs • Paneer • Lentils • Fish • Tofu

2)     Vitamin C — Essential for Collagen Formation

Vitamin C boosts collagen production, which is crucial for ligament flexibility and strength.

Best Sources:
Kiwi • Strawberries • Lemons • Bell peppers • Oranges

3)      Omega-3 Fatty Acids—Natural Anti-Inflammatory Nutrients

These reduce swelling, joint stiffness, and inflammation—important for ACL rehabilitation.

Best Sources:
Walnuts • Salmon • Chia seeds • Flaxseeds

4)     Calcium & Vitamin D—Muscle and Bone Support

These nutrients help maintain bone density and muscle function after an ACL injury or surgery.

Best Sources:
Milk, curd, sunlight, spinach, and Fortified foods

5)      Zinc—Faster Wound Healing

Zinc strengthens immunity and speeds up tissue repair.

Best Sources:
Pumpkin seeds • Whole grains • Meat • Beans

Meal Plan Tips for ACL Recovery

• Add lean protein to every meal
• Eat colorful fruits and veggies for antioxidants
• Hydrate throughout the day for joint lubrication
• Avoid refined sugar and processed foods that increase inflammation
• Include healthy fats for better recovery

According to Dr. Vivek Mittal, patients who follow a structured nutrition plan along with physiotherapy often experience faster healing and improved long-term knee function.

Common Nutrition Mistakes to Avoid

• Skipping meals
• Overusing supplements without guidance
• Not drinking enough water
• Eating high-sugar or high-salt foods

These habits can slow down healing and worsen inflammation.

Sample ACL Recovery Diet Plan (1-Day)

Breakfast:

Omelette + Whole-grain toast + Fresh orange juice

Lunch:

Grilled chicken/spinach salad with olive oil dressing

Evening Snack:

Greek yogurt + Mixed berries + Walnuts

Dinner:

Baked salmon + Quinoa + Steamed broccoli

This simple, nutrient-rich plan supports both tissue repair and joint strength.

Why Consult an Expert Like Dr. Vivek Mittal?

Every ACL injury is different. Factors like age, activity level, injury severity, and surgery type influence dietary needs.

Dr. Vivek Mittal, one of the best arthroscopy and sports injury specialists in Delhi NCR, collaborates with physiotherapists and nutrition experts to design personalized recovery plans that optimize healing and prevent re-injury.

Contact Dr. Vivek Mittal

For expert guidance on ACL injury treatment, arthroscopy, and recovery nutrition, connect with Dr. Vivek Mittal today and receive a customized rehabilitation plan.