DIET
Important Nutritions for improvement or increment of Physical Strength
VITAMIN
(1) Vitamin B7 (Biotin) : Required for the catabolism
and utilization of the three BCAA (A Branched Chain Amino Acid) - Leucine,
Isoleucine and Valine.
Sources : Peanuts, Banana, Soybeans, Sweet Potato.
(2) Vitamin B2 (Riboflavin) : Helps in
break-down protein, fats and carbohydrates to maintain
the body's energy supply.
Sources : Brussels Sprouts, Leafy Vegetable, Milk, Soybeans.
(3) Vitamin B5 (Pantothenic Acid) : Make
blood cells which convert the food you eat into energy.
Sources : Yogurt, Legumes, Lentils, Sweet Potato.
(4) Vitamin B1 (Thiamine) : Enable the body to use
carbohydrates for energy and makes muscles function.
Sources : Oranges, Oats, Flaxseeds, Peas.
(5) Vitamin B12 : Helps in formation of Red
Blood Cells and Anemia Prevention.
Sources : Yogurt, Milk, Soybeans, Coconut.
(6) Vitamin C : Necessary for the growth,
development and repair of all body tissues.
Sources : Orange, Lemon, Papaya, Gooseberry.
(7) Vitamin D : Regulation of calcium,
maintenance of phosphorus levels in the blood, maintaining
healthy bones and helps to absorb calcium.
Sources : Soybeans, Sunrays, Yogurt, Raw Milk.
CARB
(1) Complex Carb : High in dietary fibre, more in
nutrients than simple carbs.
Sources : Oatmeal, Barley, Banana, Papaya.
FATS
(1) Omega 3 (Fatty Acid) : Improve our bones
and joint health, muscles strength, reduce muscles damage and soreness.
Sources : Flax seeds, Kidney Beans, Walnuts Chia Seeds.
MINERALS
(1) Iron : Maintaining high energy levels,
helps in making immune system strong, transportation of oxygen from lungs to
the muscles. Adding a source of Vitamin C to vegetarian source of iron
will enhance absorption.
Sources : Legumes, Soybeans, Lentils, Leafy Vegetables.
(2) Calcium : Build and maintain strong
bones, makes muscles function. Calcium along with Vitamin D may have
benefits beyond bones health.
Sources : Green Leafy Vegetables, Chia Seeds, Yogurt, Beans.
(3) Copper : Maintains a healthy body and
improve the cardiovascular health, boost immune health and protects bone
density.
Sources : Green Leafy Vegetables, Dark Chocolate, Nuts, Legumes.
(4) Magnesium : Bones formation, calcium
absorption, maintaining of bones health and prevention of Osteoporosis.
Sources : Spinach, Peanuts, Dark Chocolate, Beans.
(5) Potassium : Cardiovascular health, bone
strength, muscles strength, muscles contraction, helps in regulation
of fluid balance and heart contraction.
Sources : Lentils, Beans, Soybeans, Bananas, Orange.
PROTEIN AMINO ACIDS
(1) Arginine : Muscles development, wounds healing,
helps in blood vessels relaxation and improves circulation, heart
health.
Sources : Peanuts, Soybeans, Chickpeas, Lentils.
(2) Threonine : Muscles relaxant,
immune-enhancing, improve immune system, build blocks in the body which
use to make protein.
Sources : Beans, Peanuts, Chickpeas, Lentils, Soybeans.
(3) Valine : Muscles power, muscles
building, making of energy, muscles tissue recovery and muscles metabolism.
Sources : Soybeans, Yogurt, Beans, Lentils, Peanuts.
(4) Leucine : Helps in wound healing,
healing of injuries, produce energy, increase in growth of
muscles, decrease muscles soreness.
Sources : Beans, Soybeans, Lentils, Yogurt, Peanuts.
(5) Isoleucine : Building muscles, reduce
fat, build lean muscles mass, decrease muscles fatigue and alleviate muscles
soreness.
Sources : Soybeans, Legumes, Yogurt, Peanuts, Beans.
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