We all crave for well toned body like our favorite stars. But only logging will not give us a lean and healthy body. In order to slash out the fat we, avoid meals and become anorexic or suffers from Bulimia, an emotional disorder characterized by a distorted body image and an obsessive desire to lose weight, in which bouts of extreme overeating are followed by fasting or self-induced vomiting or purging. According to the reputed dietician and latest finding dieting is not good for health. One should have a balanced diet comprising of all the nutrients which are required by the body.
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Have a look at some handful nutrients which our body requires for boosting muscle tone:
- Vitamin B- B vitamins are a group of water-soluble vitamins that play important roles in cell metabolism and are useful for burning the curbs. The group of vitamin B Includes: vitamin B1 (Thiamin), B2 (Riboflavin), Vitamin B3 (Niacin), B9(Folic acid)and B12. B vitamins are found in whole unprocessed foods and dietary supplements. Vitamin B12 is mostly found in animal sources. But vegetarians can intake the suppliments.2.4 microgram of Vitamin should be consumed daily.
- Vitamin C- According to a well known dietician Vitamin C is responsible for good health and blood vessels, which gives oxygen and nutrients to the muscles, moreover it builds bones and muscles All the citrus fruits are rich in vitamin c. Amla, orange, lemon, lime other fruits like papaya, strawberry, pineapple are also main source of vitamin c. According to National institute of health, one should consume75mg daily.
- Vitamin D- Sun light is a main source of vitamin D. It heals the muscles, boost immunity and mood. It is also useful for bone growth and strength.
- Fish Oil- It helps to increase the blood flow to the muscles and reduces protein muscle breakdown and further it prevents diabetes.1,000-3000mg supplement of DHA and IPA DAILY will serve the requirement of fish oil. Vegetarian can consume chea seeds, hemp seeds, walnuts.
- Calcium: The nutrient is needed for strong bones and teethes and helps you to grow. Milk and milk products. Soya bean, soy beverages, orange juice, and rice beverages. Cheese is also a good source of calcium.500-600mg of calcium intake daily is recommended.
- Magnesium: It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heart beat steady, and helps bones remain strong. It also helps regulate blood glucose levels and aid in the production of energy and protein. Sources of magnesium are: dark, green, leafy vegetables, nuts and seeds, fish. 310-320 mg is an ideal amount which should be intake daily.
- Mono Saturated Fats: It is also known as good fats , instead of increasing the fat level it cuts down the curbs. Foods containing monounsaturated fats reduce low-density lipo protein. Foods rich in mono saturated fats are: olive oil, avocados, milk and red meat, cashew nut, ground nut oil, oatmeal, cereal, whole grain wheat and almond oil