Simple Nutrition Upgrade for a healthier lifestyle

Sound nutrition is the key to prevent disease, increase energy and promote overall well-being. While monitoring the calories you eat can help you lose weight, the diet must contain the right nutrients to maintain health and build lean muscle. Here are seven important nutrients to help upgrade the diet:

B Vitamins

Vitamin B1, B2, B3, B6, B7 and B12 are antioxidants that play an important role in maintaining your overall health. They also contribute to the growth of muscles and help you become physically stronger. B vitamins help produce energy to keep nerves healthy, and help with the digestion of fat and carbohydrates. B vitamins are found in numerous foods, which make them easy to consume.

Whole grains, eggs, lean meats and leafy greens are an excellent source of B vitamins. Supplements are also available, although it is best to get nutrients from food. Vegans should be considered in addition to, as this is one of the nutrients that vegan diets generally lack.

Vitamin C

Vitamin C is found in many citrus fruits and vegetables, and is known to support the immune system. It is an antioxidant that helps the body produce collagen and enhances the health of blood vessels. This gives your skin, connective tissue, bones and muscles with sufficient nutrients and oxygen for proper operation.

Fish Oil

Omega-3 fatty acids in fish oil support cardiovascular health muscle. They increase the amount of blood flowing to the muscles, reducing the amount of protein that gets broken down by the muscles and reduce inflammation, which helps muscles recover quickly.

A major source of omega-3 fatty acids are found in salmon, sardines and mackerel. In addition, walnuts, flax seeds, chia seeds and hemp seeds provide these nutrients for a well-rounded diet.

Vitamin D

This vitamin has been called “The Sunshine Vitamin” because you can take 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 muscle growth, contraction and function.

Fifteen to twenty minutes of sun a day can do the trick. Just make sure you wear sun block to protect your skin. And if you are not sure whether you’re getting enough vitamin D, you can ask your doctor for a blood test to determine your specific needs. By the way, vitamin D fortified milk, egg yolks, Portobello mushrooms and fatty fish like salmon and tuna are other good sources.

Vitamin E

Vitamin E provides you with protein, healthy fats and fiber that your body needs. It also helps your muscles to recover after exercise and increases muscular growth. Stand with the low dose of 15 mg per day, or you may experience nausea and stomach pain. Vitamin E is found in seeds and nuts.

Calcium

We all know that calcium is an essential nutrient for bone health and muscle. 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.

Magnesium

Magnesium promotes muscular and cardiovascular health. It also helps to combat muscle soreness, reduce the pain caused by muscle spasms and reduces PMS symptoms. Magnesium is found in spinach, nuts, and whole grains.

All in all, increase nutrition not really take a lot of extra effort. Simply eating a variety of nutrient-rich foods every day and enjoy a stronger, healthier life full of energy!

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