# Food & health knowledge base (research-grounded, 2026)

Sources: MSKTC / Utah / UMMS wound-care nutrition; Cleveland Clinic, Healogics,
Mass General Brigham wound-healing; Linus Pauling Institute (older adults);
AARP / BodyLogic (men 40+); BBC Good Food & Berry Street (budget meals).
General guidance, NOT medical advice — defer to the user's clinical/dietitian team.

## Healing & high-protein (burns recovery)
- Protein at EVERY meal + snack. Target ~2 g/kg (user 95–100 kg → ~190–200 g/day).
- Best proteins (no red meat): eggs, poultry (chicken/turkey, skin off), fish &
  shellfish, dairy (milk/yogurt/cottage cheese/quark), tofu, tempeh, edamame,
  lentils, beans, peas, nuts, peanut butter, whey.
- Fish/shellfish 2×/week for omega-3 (healing + heart). High omega-3: salmon,
  mackerel, sardines, anchovies, trout, Pacific oysters.
- Easy high-protein add: milk/Greek-yogurt/berry/peanut-butter smoothies & shakes.
- Zinc-rich proteins aid healing: shellfish, crab, lobster, poultry, beans, nuts, dairy.

## Wound-healing micronutrients (prioritise in meals)
- **Vitamin C** — collagen production; deficiency delays healing. Citrus, peppers,
  broccoli, tomatoes, kiwi, strawberries, cabbage. Pair Vit C + iron to boost absorption.
- **Zinc** — protein/collagen synthesis, every healing phase. Oysters, crab, poultry,
  beans, nuts, seeds, dairy, whole grains.
- **Vitamin A** — skin repair. Sweet potato, carrots, dairy, leafy greens.
- **Copper** — collagen cross-linking. Nuts, seeds, whole grains, shellfish.
- **Iron** — pair with Vit C (e.g. tomatoes/peppers with beans/lentils).
- **Vitamin K** — clotting. Dark leafy greens (kale, spinach), fermented foods.

## Men's health at 46 (micronutrients)
- **Vitamin D** — skin synthesis falls with age; LPI recommends ~2000 IU/day
  supplement; food: salmon, egg yolk, fortified milk/cereal. Low sun/obesity raise risk.
- **Vitamin B12** — absorption drops >50; needs supplement or fortified food. From
  fish, eggs, milk. (User gets eggs/dairy/fish, but absorption may still be low.)
- **Magnesium** — nuts, leafy greens, dark chocolate, water. Common shortfall in older adults.
- **Omega-3** — oily fish (mackerel/salmon/sardines/trout) or flax/chia/walnuts.

## Easy & tasty meals (budget, UK, mostly store-cupboard)
- **Tuna & lentil salad** (no-cook): tinned tuna + cooked lentils + cucumber/tomato/
  pepper + feta + olive oil/lemon. ~40g protein, 10 min.
- **Tofu stir-fry**: cubed firm tofu, golden; stir-fry frozen/raw veg; soy + garlic;
  serve over rice/quinoa.
- **Veggie protein chilli**: lentils/beans + tinned tomatoes + peppers/onion + spices.
- **Mexican chicken stew**: chicken + beans + tomatoes + cumin; serve with rice.
- **Chickpea curry jacket potato**: chickpeas + tomato + spinach/curry spices, baked potato.
- **Egg & spinach scramble**: eggs + handful spinach + pepper; wholemeal toast side.
- **Lentil & veg soup**: red lentils + carrot/onion/pepper/tomato; batch-cook.
- **Protein pancakes**: 1 scoop whey + oats/egg + milk; berries on top.
- **Cottage-cheese bowl**: cottage cheese + cucumber/tomato + everything-bagel seasoning.
- **Prawn & chickpea stew**: frozen prawns + chickpeas + tomato + garlic.
- **Mackerel mash bowl**: tinned mackerel + sweet potato mash + cabbage/greens (omega-3).
- **Greek-yogurt pot**: Greek yogurt + berries + nuts/seeds (snack/breakfast).

## Mental & visual acuity (extra health goals)
Evidence-backed (Harvard, Mayo, NM, AAO/AOA, MIND diet pattern). NOT medical advice.
- **Brain / memory / focus:** leafy greens (Vit K, lutein, folate, beta-carotene — slow
  cognitive decline); fatty fish omega-3 DHA (builds brain cells, lowers inflammation);
  eggs / choline (memory + cell signalling); berries & flavonoids (memory, blood flow —
  2+ servings/week delays decline); walnuts (ALA omega-3); dark chocolate ≥85% (flavonoids,
  focus); olive oil (anti-inflammatory healthy fat); whole grains (steady brain glucose);
  sesame seeds (tyrosine→dopamine); rosemary/peppermint (concentration); stay hydrated
  (mild dehydration impairs memory). MIND-diet pattern: greens, fish, berries, nuts,
  olive oil, beans, legumes.
- **Eyes / visual acuity:** lutein + zeaxanthin (leafy greens, broccoli, peas, corn,
  EGG YOLK — absorbs better with fat); omega-3 DHA (salmon, mackerel, tuna, sardines —
  retina health); Vit C + Vit E + zinc + copper (eye antioxidants — overlap with healing);
  citrus (Vit C). Egg yolk is a top lutein source — keep yolks in the diet.
- **Practical overlap:** oily fish (mackerel/salmon/tuna) covers omega-3 for brain +
  eyes + healing; eggs cover protein + choline + lutein; greens cover Vit K/C/K1 + lutein
  + folate; nuts/seeds cover Mg/Zn/Cu + ALA. These four staples hit all three goals.

## Flavour without cost
Lemon, garlic, soy, paprika, cumin, curry powder, stock cubes, pesto, fresh herbs,
chilli, mustard. These keep high-protein meals interesting on a £30 budget.