Maintaining and achieving a perfect body is a vicious circle. But there is one basic rule: if you are not getting the right nutrients in your diet, you can’t have fit and toned body.

When your body is resting, the muscles regain their strength, and for that they need vitamins and minerals. Consume the following nutrients on a daily basis and you will notice a difference on your body very soon!

1. Vitamin C

Add colorful foods to your diet. Vitamin C can be found in all fruits and vegetables and it is responsible for maintaining the health of blood vessels that supply oxygen and nutrients to the muscles. Vitamin C builds “blocks” of collagen, a material found in the structure of bones.

2. Calcium

Calcium is one of the most important nutrients needed by our bodies to remain healthy and to have strong bones and muscles. Consume at least 1 200 mg per day.

3. Magnesium

Magnesium is a mineral that people consume insufficient. Magnesium is good for the muscles and the heart rhythm.

4. Fish oil

In fish oil you can find the omega 3-fatty acids which increase muscle endurance. Besides, omega 3-fatty acids improve insulin sensitivity which reduces the risk of diabetes.

5. Vitamin D

Vitamin D is great for muscle contraction and muscle growth. Vitamin D is useful for improving mood and boosting immunity and muscles.

6. Vitamin E

This antioxidant helps the cell membranes to renew from stress, such as exercise. Therefore, a handful of almonds after exercise is a really good idea, because not only contains many proteins, healthy fats and fiber, but also contains vitamin E.

7. B Vitamins

B1 (thiamin), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), B7 (biotin) and B12 (cobalamin)- this is a group of vitamins that provide care for overall health. But they are even more important when it comes to strengthening the muscles. B vitamins play an important role in maintaining metabolism, levels of protein and energy.

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