So, you’ve committed to an exercise routine, as part of your resolution for an overall healthier life? Congratulations! As you lunge, sweat, and squat your way to a healthier mind and body, you’ll need to take with you a healthier approach to eating. Here are the four essential nutrients anyone exercising needs daily.
Vitamin C
As you may already know, vitamin C can be found in oranges, grapefruit, and other citrus fruits, as well as bell peppers, kiwi, broccoli, and onions. What you may not know is that it’s an essential nutrient if you’re active. Why, exactly? Studies show that the use of exercise equipment and strength training poses a risk of torn ligaments and aching muscles; vitamin C can ease painful aching tendons and ligaments. It can also help with weight loss, as studies have shown that those who remain vitamin C sufficient have a lower insulin level. An adult woman should take 75 mg a day, whereas an adult male should aim for 90 mg daily.
Leafy vegetables, cereal, soybeans, and spinach are all iron-rich foods, which support a healthy and thriving body and mind. An iron deficiency can lead to a chronic cough, fatigue, and anemia. Iron can improve your memory, cognitive functions, and overall productivity because it helps carry oxygen to the blood (an essential for you to do your job!) It also supports overall muscle health. Iron-deficient symptoms which include headaches, anemia, chronic fatigue and body weakness can affect your exercise routine and your overall health. Adult women should have 18 mg per day and adult males should have 8 mg.
Potassium has a vital role to your physical health: it keeps your heart beating! Potassium also allows you to build protein, use carbohydrates for energy, grow at a normal, expected level, and it supports normal kidney function. Following a workout, if you’re experiencing severe fatigue (where it’s difficult to focus or stay awake), high blood pressure or severe headaches, consult your doctor to get prescribed a potassium supplement. Healthy adults should have 4,700 milligrams per day to support a healthy lifestyle and body.
B Vitamins
B vitamins are collectively B1, B2, B3, B5, B6, B7, B9, and B12, and they are incredibly important for a healthy and thriving body! They are responsible for allowing you to have enough energy each day to do all you have to do! Essentially turning your food into fuel, you need 2.4 mg in order to prevent a deficiency.
Food is essentially information for your body. Make sure that you don’t just hit the gym, but that you’re giving your body the fuel it needs to work like a well-oiled machine. These four essential nutrients will ensure that you keep it in vibrant and on point.