2023-07-29 01:13:44
One of the main objectives of those who attend the gym or engage in regular exercise is to increase muscle mass. However, to increase muscle mass, a good exercise routine is not enough, since a diet rich in protein is also necessary, according to a study published by The National Institute of Health, in the United States.
Consequently, one of the best alternatives to regenerate and strengthen muscle mass naturally is through a healthy diet that has various nutrients and a particular vitamin. According to experts, group D vitamins are essential to recover muscle tissue, since it is a micronutrient that the body requires because it promotes the absorption of calcium from food and also strengthens bones, according to the Terra portal, in its section of health.
According to experts, proteins are large, complex molecules that perform many critical functions in the body. They are found in every cell and are required by the body to strengthen and keep bones, muscles and skin in good condition. Specifically, they are made up of hundreds or thousands of smaller units called amino acids, which are linked together in long chains.
Diet and exercise are key to gaining weight in a healthy way. | Photo: bekisha
Vegetables are foods that are always recommended for a balanced diet and a healthy life, because the good news is that these foods also help to increase muscle mass, so the following vegetables must be taken into account for people who tend to do sports or go to the gym.
Spinach
This green colored product has large amounts of glutamine, an important amino acid for the development of lean muscle mass. The idea is to consume it raw by adding it to the preparation of a salad, to avoid complications or possible poisoning it is recommended to wash it very well.
“The nutritional value of spinach lies in its vitamin and mineral content. Specifically, this food is a source of folates, vitamin C and vitamin A and vitamin E. Folates contribute to the normal formation of blood cells. Vitamin C contributes to the protection of cells once morest oxidative damage, like vitamin E. Finally, vitamin A contributes to the maintenance of mucous membranes, skin and vision under normal conditions. They also provide a high content of b-carotene (3,254µg/100 g of raw spinach), compounds that are transformed into vitamin A in our body”, details the Spanish Nutrition Foundation.
Although spinach is very nutritious and beneficial to health, some people may experience side effects. | Photo: Getty Images
Beet
This vegetable is an important source of protein, fiber, potassium and folates. The FEN also states that it is a “food with low energy content”, although its potassium content is the factor that makes it special. “This mineral contributes to the normal functioning of the nervous system and muscles”, indicates the FEN. Regarding its mode of consumption, “scientific literature places the juice of this food as one of the ergogenic aids with the highest degree of evidence on the increase in sports performance”, collects Mejor con salud.
This vegetable has an alkaline effect on the body that improves joint and tissue health. | Photo: zeleno
Parsley
Its use in the kitchen is usually motivated by the flavor it gives to preparations and not by its nutritional value. However, it is a plant with numerous benefits. For example, the aforementioned portal points out that “among these, a fundamental amino acid stands out: lysine, which favors the growth and regeneration of connective tissues of cartilage and tendons.”
In fact, if you look at its properties in detail, the presence of protein, fiber, calcium, iron, potassium, vitamin A, thiamine folates, flavonoids, myristicin and apiol is striking, as listed by the FEN.
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