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.

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