The BEST proof that vegetables and fruits are Muscle Food,7 most important vitamins and minerals for your muscle.

THE BEST PROOF THAT VEGETABLES AND FRUITS ARE MUSCLE FOOD

VEGETABLES AND FRUITS are filled with vitamins and minerals that are important in good macros absorption and building muscles. Most of Body Building players make their diet filled with Macro nutrients (Protein, carbohydrates, and fats). But in the absorption of these Macros and utilizing them for building muscle, the importance of micro nutrients came.

Micro nutrient deficiency causes a decrease in the effect of macros in our bodies. Micro nutrients(vitamins and minerals) are found in vegetables, fruits, and herbal food. Minerals and vitamins are needed for our bodies to increase activity and focus in training.

For athletes, vitamins and supplements are important for the bodies (and we will discuss the importance of every vitamin in our bodies). In training, there is a huge stress on our bodies and muscles, so we need for vitamins and supplements, either protein supplements or minerals and vitamins supplements.

To fill your need from vitamins and minerals, you want to keep eating some serious amount of fruits, vegetables, and herbal food every day, to reach the healthy amount of minerals and vitamins needed in your body. To be obvious, if you are in a full-time job, or even part time job, it is hard to keep your diet healthy and keep the needed amount of vitamins rich food in the diet every day. It is hard, you will surely miss little things to eat through the day, and could not prepare your food because you are busy in a job.

OR, if you are dieting to lose some weight, you will drop some food rich in vitamin and mineral, and still, your body needs vitamins and minerals, even when dieting. OR, the bodybuilder, who has some high-intensity workouts, needs more amount of vitamins and minerals than nonathletic person needs.

otherwise, minerals are important in contraction and flexion of muscle fibers, and the lowering in minerals ratio will increase the muscle fatigue and cramps.

Spinach is a good source of vitamins and minerals, as PAPAY needs spinach, you too need spinach.
Vitamins are also important for the hair and skin health, strengthening the nerves and making you more focusing.

The Multivitamin and minerals are not bodybuilding supplements, I mean it does not affect directly in muscle growth as CREATINE and L GLUTAMINE do. But, Taking adequate amount of vitamins and minerals helps in supporting a cellular condition during the occurrence of performance and muscle growth.

A Certain component like Vitamin C is important in immune function. Vitamin C (like Vitamin A and E) is called antioxidant.

THE BEGINNERS always focus on the Macros in their meals and forget the Micros totally. Macro nutrients are important for muscle growth surely, but micro nutrients are important in support a cellular condition during the muscle growth, and important for the immune function of the body.

Micro nutrients are Vitamins, minerals, and fiber. Vitamins and minerals are useful for tissue growth, muscle contraction, and energy production. Vitamins and minerals ratio is the same for normal people, but with high-intensity training, this ratio will be higher, because your body will need more energy and tissue growth so you will need to take more than this ratio.

Vitamins and minerals are several so we will talk about some of them (low ratio of that, may cause disorders and low the immunity),

Vitamin C

• Important for immunity system.
• removal of harmful free radicals creating during the exercises.
• is water soluble, so it is not stored in the body, that means we need to take Vitamin C daily.
• it is found in orange, grapes, lemon, and strawberries.
• should be taken daily from food and supplements as a ratio of 500 mg a day.

Vitamin D

• produced when your skin is exposed to the sun (UV rays).
• Important in immune support, and muscle growth and performance.
• facilitate the absorption of calcium and phosphorus, that are important in muscle contraction, and the phosphorus is used in energy production.
• not many foods are rich in Vitamin D, but it is found in salmon and mackerel.
• Vitamin D ratio needed: 2500IU (international unit).

B vitamins

• found in meat, fish, and dairy foods.
• important for energy production, immune function, and iron absorption.

Zinc

• it is important because it helps your body in utilizing of protein, carbohydrates, and fats in our diet.
• helps in post-exercise recovery,  in supporting the immune system, and increasing the fertility.
• about muscle growth, zinc helps in the production of the testosterone.
• helps in improving the quality of skin, hair, and nails.
• the high concentration of zinc is found in meat (red), dairy food, pulses, eggs, and bread.
• Ratio: 25 mg per day.
• BUT, when its ratio is increasing more than 25mg, it can cause anemia and weakness due to copper deficiency.

Magnesium

• Also used in converting the dietary intake to energy, and boosting the energy levels.
• boost the gym performance, decrease the fatigue, and allow to the workload to be increased.
• found in brown rice, nuts, fish, meat, and dairy.
• to people who struggle to sleep, you should take zinc and magnesium before sleeping by 30 mins, that is good to fall in sleep peacefully.

Iron

• responsible for producing red blood cells, which important in carrying the oxygenated blood around the body, so decreasing in its ratio cause decreasing in energy levels and cause fatigue.
• found in meat, liver, dried fruits, and leafy vegetables.

Calcium

• we know that calcium is required to build and maintain bone, and improves bone density, that will decrease the osteoporosis of the bone later in life.
• calcium also is key in the muscle contraction.
• found in broccoli, cabbage, and nuts.
• ratio: 1100 mg for teenagers, due to rapid growth.

AFTER THIS, We can say that vegetables and fruits are muscle food.

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