That's Fit

I was told by a nutritionist at Canyon Ranch in Tucson, Arizona to make sure I put something in my body after I exercise. Exercise takes a lot out of us. So it's important we replenish what we've lost when our physical activity is complete. The experts at active.com agree and offer some smart eating tips for runners wishing to nourish and repair their bodies after workouts.

Try red bell peppers, they say. Just one provides 380 percent of the recommended Daily Value of vitamin C, a nutrient crucial for repairing connective tissues and cartilage. Vitamin C should be worked in throughout the day, every two to three hours or so until five daily servings are consumed. Also give papaya, cantaloupe, and oranges a try.

Protein rebuilds muscle and also repairs bones, ligaments, and tendons. What better source of protein -- and omega-3 fatty acids -- than salmon. "Eating fish high in omega-3s or taking supplements is like throwing a big bucket of ice water on inflammation," say the experts. Mackerel, flaxseeds, and walnuts will also do the trick.

A half-cup of carrots -- you get vitamin A from these -- will provide you with 340 percent of your Daily Value. Vitamin A helps make white blood cells, critical for fighting off infection. In addition to carrots, give sweet potatoes, dried apricots, and spinach a go.

We all need zinc but it's best not to get it from red meats -- they contain a lot of saturated fat which aggravates inflammation. Fortified cereals are better and can offer as much as 100 percent of the Daily Value for zinc. Shellfish, sesame seeds, and pumpkin seeds are also good sources. Just don't overdo it with this healing agent. Too much zinc lowers good cholesterol and suppresses immune system function.

Finally, almonds make the list. Just one ounce -- that's about 20 -- contains more than 40 percent of the Daily Value of vitamin E, an antioxidant that helps the immune system by fighting free radicals. They also supply beneficial mono- and polyunsaturated fats, which are key building blocks for healthy cells. Add hazelnuts, sunflower seeds, nut butters, and avocados to your vitamin E list and you'll be all set.