Let’s take a look at the vitamins and minerals that we can include in our nutrition for muscle development! Let’s examine the foods that can provide these vitamins and minerals to our body!
Vitamins and minerals for muscle development are the first protein that comes to mind as muscle development is involved. However, for healthy development and strengthening, our body needs more than protein.
Vitamin D
Vitamin D is one of the most important micro nutrients for muscle health. And in the lack of muscle weakness, sudden cramps are at the beginning of widespread complaints.
We can get help from sunlight to provide vitamin D, which is necessary for a strong muscle structure and body posture.
In addition to the sun, salmon, whole grains and eggs come from the heads that can provide the vitamin D that we need.
Vitamin A
Vitamin A supports bone health and immune system. And it also has an important task for muscle development indirectly.
Vitamin A is also very important for the best performance and high energy during exercise.
Salmon, potatoes, carrots, zucchini and many other orange -colored food are rich in vitamin A.
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Vitamin C is necessary for healthy iron absorption. Iron is a must for muscle development.
In addition, vitamin C, which also supports the immune system, can be provided to the body with a wide variety of natural fruits and vegetables.
Vitamin E
Another vitamin E necessary for muscle development is vitamin E.
It is recommended by experts to naturally remove vitamin E, which is a qualified antioxidant fighting with free radical damage.
There are even researches that vitamin E taken in reinforcement form may adversely affect strength -based exercise performance.
Nuts provide vitamin E to our body in an easy and delicious way.
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Vitamin B12 has an indirect task in muscle gain. It allows the body to cope with fatigue.
The most healthy way to provide vitamin B12 to the body, such as vitamin E, is through natural foods.
Meat, milk, eggs, fish, onions, whole grains and nuts are natural B12 sources.
Iron is a valuable mineral that supports keeping energy high and breathing control.
Red meat can be provided to the body with green leafy vegetables and pulses. In case of advanced anemia, iron can be taken to the body in a reinforcement form with a approval of an expert.
Magnesium has important tasks such as regulating heartbeat rhythm and supporting energy production.
Pumpkin seeds, chia seeds and almonds are valuable magnesium sources.
Under the supervision of an expert, getting the magnesium in reinforcement form is also an option. Magnesium deficiency is quite common in society.
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Popular electrolyte of energy and athlete drinks is important for the muscles to contract as necessary and to keep hydration levels safely.
Potassium, which is found in a wide range of foods, is found in bananas, prunes, apricots, apples, oranges, tomatoes, soybeans and chicken meat.
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Biyotin B group is among the vitamins. And the role in muscle development is to support the conversion of foods taken into the body into energy.
Meat, fish, seed foods and nuts provide natural way biotin.
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