It eases inflammation and protects the thin layer that surrounds your brain cells, called the cell membrane. Canola, olive, safflower, sesame, and sunflower oils are good sources of healthy fats. That’s what evens out your moods, helps you sleep better, and soothes the urge for alcohol. Experts suggest a diet with lots of complex carbs like whole grains, veggies, peas, and beans.
A Balanced Diet Promotes Healthy Alcohol Recovery
- Getting professional help and support during withdrawal can help you deal with your nutritional challenges, and improve your well-being throughout your recovery journey.
- These essential nutrients play a crucial role in aiding detoxification, promoting overall health, and assisting in the recovery from the effects of alcohol misuse.
- The information we provide is not intended to be a substitute for professional medical advice, diagnosis or treatment.
That’s why it’s vital for your safety that you consult a medical professional before you stop drinking. A well-balanced diet is important to build up your vitamin and nutrient stores and keep you healthy during the recovery process. A healthy, balanced diet includes plenty of fruits and vegetables, lean sources of protein like fish and poultry, whole grains, nuts, beans and low-fat dairy. Fish, nuts and vegetable oils can also support health by adding important fatty acids into the diet. Hydration plays a crucial role in addiction recovery, including alcohol detox.
Essential Nutrients for Alcohol Recovery Diet
In cases where severe deficiency is observed, supplementation with vitamin C, along with thiamine, is recommended. Zinc, found in foods like beef, beans, and nuts, can aid in healing and immune support, contributing to the recovery process. Deficiencies in zinc, magnesium, selenium, protein, and various vitamins, particularly vitamin B1 (thiamine), pose significant risks for individuals with alcohol misuse.
Omega-3 Fatty Acids
One of the most important factors that affects neuroplasticity is nutrition. Excessive drinking has numerous impacts on your body and mind, ranging from mild to severe. Learn which signs to look out for, and how to care for your well-being. Drinking fluids rich in electrolytes, such as Gatorade, can replenish the body. When drinking water, it is important not to drink too much to avoid water intoxication.
Role of Fiber and Omega-3 Fatty Acids
Fish, for instance, is healthy in moderation because it’s often low in saturated fat and high in protein; https://ecosoberhouse.com/article/the-consequences-of-alcohol-symptoms-and-effects/ some fish also contain nutrients like omega-3 fatty acids. Generally, people who consume more fish report lower levels of depression, though experts have contested the exact fish oil or dietary factor that’s responsible. Proteins also provide a feeling of satiety, preventing overeating and helping maintain a healthy weight, which is often challenging during recovery. Balancing your protein intake with other nutrients is important for a balanced diet during recovery. First and foremost, regular alcohol use over time destroys some of the body’s vitamin stores leading to deficiencies in vitamins B6, thiamine Folic acid as well as more. As a result, you need to eat extremely healthy with plenty of fruit vegetables, and other nutrient-rich foods in order to build up your stores again.
- When I’m consistently eating a lot of fat from whole food sources, my sense of well-being soars.
- Making good dietary choices as you recover from alcohol addiction will help you be well-equipped to succeed in your recovery journey.
- Glycine is also used to create protein, helping you replenish your ability to strengthen your muscles.
- Carbohydrates and fats are two macronutrients that are especially important in this process.
- With prolonged alcohol use, your body can come to rely on alcohol to feel good, and crave the boost in feel good chemicals.
Systemic Effects of Stimulants
Research has found that alcohol recovery diet vitamin B3 also assists individuals in detoxing from alcohol. And Vitamin B5, also called pantothenic acid, converts food into glucose and helps remove alcohol from the body. As previously mentioned, insufficient amounts of zinc can negatively impact your skin and appetite and can also reduce your sex drive. Zinc can help clear alcohol-related toxins from your body while also keeping your thyroid health in great shape. Consider a zinc supplement, or eat plenty of shellfish, beef and pork, oats, cashews, and chickpeas. Both cysteine and glycine are amino acids, which are the building blocks of proteins.
