Having a balanced diet is essential to good health and high energy levels. If you want to amp up your healthy lifestyle and exercise routine, add this much needed nutrients to your body.
People who have an active lifestyle need to balance their nutrients to be in peak condition. To enjoy your energy levels and achieve your workout goals, make sure your body has the needed healthy diet you need.
Here are 10 nutrients to help active bodies to perform better:
• Daily Value Intake: 21-25 g
• Where you can get it: A cup of spinach, a cup of whole grain, half a cup or raspberries and a half cup of black beans
• Essential: Used to control glucose levels. It also used to boost energy during exercise. People who have low blood sugar tend to crash during high intensity workouts. Consuming it daily can prevent gas, bloating and diarrhea.
• Daily Value Intake: 1,000 mg
• Where you can get it: A cup of calcium fortified cereal, 1.5 ounces of low fat mozzarella and 8 ounces if low fat yogurt.
• Essential: calcium is needed to protect the bones and teeth from osteoporosis and fractures. It is also essential to blood vessels, muscle contraction and nerve transmission
• Daily Value Intake: Women age 19 to 30 = 310mg Women 30 and above = 320mg
• Where you can get it: An ounce of roasted almonds, cup of cooked spinach and one fourth cup of wheat bran.
• Essential: Magnesium is one of the most copious mineral in the body. His mineral is mostly found in the bones. It can also be found in organs and tissues. Magnesium maintains muscle function and heart beat. This is essential for an effective workout.
• Daily Value Intake: 15 mg
• Where you can get it: a cup of spinach, an ounce of roasted almonds and a cup of vitamin d fortified cereal
• Essential: Vitamin E is a key source of antioxidants, that protect you from harmful free radicals. Free radicals destroy cells in the body. When we do high intensity workouts we tend to intake more oxygen and thus creating more free radicals.
• Daily Value Intake: 75mg
• Where you can get it: one large orange, a cup of broccoli and half cup of red pepper
• Essential: Vitamin C is also rich in antioxidants that help rebuild the body after a rigorous workout.
• Daily Value Intake: 46 g
• Where you can get it: lean meat, 8 ounces of yogurt and a cup of beans
• Essential: Protein is essential for repairing and building muscles. Enough protein in the body can help in strength training and endurance.
• Daily Value Intake: 18 g
• Where you can get it: A packet of oatmeal, a cup of cooked spinach and a cup of black beans
• Essential: Iron helps transport oxygen throughout the body. People who lack iron can have poor physical health, anemia and fatigue. Lacking iron during workouts can cause severe nausea and fainting.
• Daily Value Intake: 600 IU
• Where you can get it: Tuna, salmon, mackerel and vitamin D supplements
• Essential: Vitamin D helps with calcium absorption. This helps in building the muscle and frame.
• Daily Value Intake: 700 ICU and 3,000 for professional athletes
• Where you can get it: one baked potato
• Essential: An antioxidant that helps in healthy tissue and cell repair. T also helps boost eye vision, essential for sports like badminton, tennis and triathlons
• Daily Value Intake: 4.7 g
• Where you can get it: baked potato skin, swiss chard, bananas and food supplements.
• Essential: It is important in breaking down carbohydrates and stabilizing heart rate.