Sound nutrition is key to prevent disease, boost energy and promote overall well-being. Although monitoring the calories you consume can help you lose weight, your diet has to contain the right nutrients to maintain health and build lean muscle. Here are seven important nutrients to help upgrade your diet:
#1: B Vitamins
Vitamins B1, B2, B3, B6, B7, and B12 are antioxidants that play a crucial role in maintaining your overall health. They also contribute to muscle growth and help you to become physically stronger. B Vitamins help produce energy to keep the nerves healthy, and aid with the digestion of fat and carbs. B Vitamins are contained in numerous foods, which make them easy to ingest.
Whole grains, eggs, lean meat, and leafy greens are excellent sources of B Vitamins. Supplements are also available, though it is best to obtain your nutrients from food. Vegans should look into supplements, as this is one of the nutrients that vegan diets typically lack.
#2: Vitamin C
Vitamin C is found in numerous citrus fruits and vegetables, and is known to support your immune system. It is an antioxidant that helps your body produce collagen and boosts the health of blood vessels. This provides your skin, connective tissue, bones and muscles with sufficient nutrients and oxygen for proper function.
#3: Fish Oil
Omega-3 fatty acids that are contained in fish oil support heart and muscle health. They increase the quantity of blood that flows to your muscles, reduce the amount of protein that gets broken down by the muscles, and diminish inflammation, which helps muscles to recover quickly.
A main source of omega-3 fatty acids can be found in salmon, sardines and mackerel. In addition, walnuts, flax seeds, chia seeds and hemp seeds provide this nutrient for a well-rounded diet.
#4: Vitamin D
This vitamin has been nicknamed "the sunshine vitamin," because you can absorb it by exposing yourself to the sun. It can help to improve your mood, strengthen your immune system, and to build muscle. In fact, vitamin D is an essential component for proper muscular growth, contraction, and function.
Fifteen to twenty minutes of sun exposure per day may do the trick. Just make sure you wear sun block to protect your skin. And if you're unsure if you're getting enough Vitamin D, you can ask your doctor for a blood test to help determine your particular needs. By the way, vitamin D fortified milk, egg yolks, Portobello mushrooms, and fatty fish like salmon and tuna are other good sources.
#5: Vitamin E
Vitamin E provides you with the protein, healthy fats, and fiber that your body needs. It also helps your muscles to recover after a workout and boosts muscular growth. Stick to a small dose of 15 mg per day, or you may experience nausea and stomach pain. Vitamin E is found in seeds and nuts.
#6: Calcium
We all know that calcium is an essential nutrient for healthy bones and muscles. Calcium is found in almonds, low-fat milk, cheese and yogurt, broccoli, kale, dandelion greens, turnip greens, collard greens and other dark green leafy vegetables.
#7: Magnesium
Magnesium promotes muscular and cardiac health. It also helps to combat muscle soreness, reduce the pain that is caused by muscular cramps, and alleviates PMS symptoms. Magnesium is found in spinach, nuts, and whole grains.
All in all, boosting nutrition really doesn't take a lot of extra effort. Simply eat a variety of nutrient-rich foods each day and enjoy a stronger, healthier life full of vitality!
Article Source: http://EzineArticles.com/9057229
Aucun commentaire:
Enregistrer un commentaire