7 Most Important Vitamins and Minerals

In order for your body to become developed and big, you have to think about seemingly small things. Namely, in order to develop optimally, in addition to training, you need to take care of your diet. In addition to a large amount of protein, your body needs something else. So, let’s look at the most important vitamins and minerals that we need to include in our diet.

Vitamin C

On our list, this vitamin is at number 1. It is one of the strongest antioxidants, which also strengthens immunity and eliminates free radicals. When a person exercises, he damages muscle fibers, creating harmful compounds that he must remove. Vitamin C selflessly helps him in that. It should be taken especially during the period of intensive exercise or while keeping a diet. It is a vitamin that helps create connective tissue and maintains the health of blood vessels.

Vitamin C dissolves in water, which means that the body does not retain it. For this reason, it should be taken daily, through food or supplements. If you use it as a supplement, start with 5oo mg a day for a few days. Gradually increase the dose, in consultation with experts.

Of course, we all know very well that we should primarily consume foods rich in this vitamin, and that they are orange, lemon, grapefruit, paprika, apricot

Vitamin E

This is also a powerful antioxidant. It is crucial for the general recovery of the organism. Protects cells from damage, prevents the action of bad cholesterol, contributes to the health of the skin and hair.

It is mostly found in integral products, seeds, nuts (walnuts, almonds), as well as in green leafy vegetables (spinach).

Magnesium

A very important, even key mineral for our body is magnesium. It plays a major role in maintaining bone and heart health. Its deficiency can lead to diabetes and colon cancer.

The largest amounts of this mineral are found in unprocessed foods. Opt for whole grains, cereals, beans, fresh fruits and vegetables.

Beta-carotene 

Is a form of vitamin A, which is soluble in fats. This means that it stays in the body longer (in adipose tissue) and is very effective in the application of intensive training. It is also a powerful antioxidant.

The best source of beta-carotene is carrot juice, pumpkin, spinach, kale.

Electrolytes

In our body, electrolytes act as a regulator of the flow of nutrients and fluids within cells and tissues. For example, when sweating, the body loses a significant amount of salt and potassium, which negatively affects the state of the organism. For that reason, include foods rich in potassium in your diet – tomatoes, oranges, beans, dates, raisins, bananas.

Zinc 

It regulates blood flow in the body, accelerates wound healing, strengthens the immune system, accelerates the absorption of carbohydrates. It also helps make better use of protein and fat. Recommended for stressful and intense workouts.

A good source of zinc are foods of animal origin (meat, seafood, eggs, milk).

Bodybuilders may also need to take zinc supplements, but with caution and consultation.

Water

We know that water makes up about 70% of the human body. Water intake is very important for maintaining fluid balance in the body. If we assume that the average person loses up to 10 glasses of water a day, then it is clear how important fluid replacement is. In order for the body to function normally, it is necessary to renew the water supply every day. Experts recommend that we ingest about 2 liters of fluid daily. Of course, if you train with a strong intensity (bodybuilders), this amount can be even twice as much.

As for fluid intake, in addition to water itself, as such, you should take teas, coffee, fruits and vegetables (watermelon, grapefruit, apples).