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8 vital nutrients for those who stay active

The human body requires nutrients to stay healthy, fight off disease, and promote normal bodily function.

Updated: December 6, 2020
vital nutrients
By MBL Featured Blogger: Karen Eisenbraun
Originally Posted: September 30, 2020

Vital Nutrients | Healthy eaters who consume diets rich in fruits, vegetables, lean protein, nuts, seeds, legumes, and low-fat dairy understand that these types of foods contain the nutrients needed to keep their bodies strong and feeling great on a regular basis.

If you’re an individual who generally stays physically active, nutrition is even more important because it can help your muscles recover and also drives weight loss.

Although many of us may strive to maintain a healthy, well-balanced diet, sometimes it can be difficult to get all the nutrients we need. For example, those who are unable to buy or obtain fresh, wild-caught fish may lack in omega-3 fatty acids, which are vital for maintaining good heart health.

Here are eight vital nutrients your body will need on a daily basis to stay healthy and strong, especially if you’re engaging in regular physical activity.

1. Fiber

Fiber promotes healthy digestion, helps regulate your blood sugar levels, and drives energy — the latter of which can significantly boost your workout performance. Consume fruits and vegetables throughout the day that are high in fiber to stay energetic and prevent bloating.

2. Calcium

Calcium strengthens your bones, which can help prevent fractures during your workouts and lower your risk for osteoporosis. Calcium will also help strengthen your blood vessels and maintain muscle contraction and performance — both of which are factors that are highly beneficial to your workout routine.

3. Vitamin C

Vitamin C contains a host of antioxidants that boost immune system function, which can aid in your body’s recovery following intense workouts. Vitamin C also encourages the production of collagen, which aids in supporting joints and repairing broken-down tissue, the latter of which will often happen during exercise.

4. Vitamin A

Vitamin A promotes new cell growth, which is necessary for maintaining body tissue and healthy skin. Vitamin A has even been shown to improve and maintain your vision. Since your bodily tissue is impacted during exercise, vitamin A is vital for the repair of tissue, just like vitamin C.

5. Vitamin D

If you’re increasing your intake of calcium, you must also increase your intake of vitamin D, since vitamin D promotes the absorption of calcium into your bloodstream. In addition to supporting your body’s intake of calcium, vitamin D supports bone growth and can help regulate insulin and blood sugar levels.

6. Protein

Eating foods high in protein prior to your workouts can result in increased and lasting energy and endurance, which can really help boost your exercise regimen. Plus, protein helps with building and repairing muscles after your workout session has ended.

7. Iron

When you exercise, it’s important to focus on breathing so your bloodstream gets the amount of oxygen needed for your body to perform at an optimal level. Iron actually helps carry oxygen to your bloodstream, and is vital for preventing fatigue and reducing the risk for injury.

8. Magnesium

If you’ve ever experienced severe muscle soreness following your workouts, your body could benefit greatly from magnesium. Magnesium will help ease soreness and promote recovery following exercise, and is essential for maintaining optimal muscle function.

 

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Karen Eisenbraun is a certified holistic nutrition consultant and writer with a background in digital marketing. She has written extensively on the topics of nutrition and holistic health for many leading websites.

Karen received her nutrition certification from the American College of Healthcare Sciences in 2012. She follows a ketogenic diet and practices intermittent fasting. Karen advocates a whole foods approach to nutrition and believes in empowering yourself with information that allows you to make smarter decisions about your health.

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