Muscle development favors mobility, prevents pain and even paralysis
Seeking muscle development is not something that only those who want to look physically better should take care of, it is also a matter of health. Muscles provide strength and endurance to move the body, keeping them helps avoid injuries, slow movements and that the posture is affected.
In addition to a good rest and physical activity, the Food is an important part of gaining muscle mass. That is why we share 10 foods that favor it:
1. Fish
Blue fish is rich in Omega-3 fatty acids, proteins, minerals such as iron, calcium, zinc, magnesium and vitamins A, B6, B12, and D. Among them are sardine (more vitamin B), mackerel, trout, Tuna, salmon, bonito, among others.
Omega 3 has multiple benefits, including:
- It reduces blood cholesterol, decreasing the risk that it accumulates in the arteries.
- Contributes to normal blood flow, preventing possible heart attacks
- It works against thyroid malfunction.
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2. Lean meat
Meat is the main sources of vitamin B12, proteins and minerals such as iron and folates. It is a food that can help prevent anemia by deficiency of any of these nutrients.
Its heme iron is easier to absorb by the body than iron of plant origin (not heme).
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3 eggs
Eggs have high quality proteins. Two pieces have approximately 13 grams of protein with essential amino acids that the body needs to get from food. Proteins are in whites and yolk.
According to the National Autonomous University of Mexico, in the core of the egg are all vitamins, except C, and all minerals. The yolk contains vitamin D, the immune system needs it to fight the viruses and bacteria that invade it.
Along with calcium, vitamin D helps prevent osteoporosis because it improves calcium absorption. In addition, the nerves need this vitamin to transmit messages between the brain and each part of the body.
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4. Spinach
Spinach is a vegetable with glutamine, an important amino acid for the development of lean muscle mass. It also helps increase endurance and muscle tone.
These leaves have a high nutritional value and regulatory character, due to their high water content and nutrient richness, it contains proteins, fiber, iron, potassium, folates, vitamin C, A, E and b-carotenes.
5. Dairy
Milk and its derivatives promote the development of muscles and tone them. They contain calcium, beneficial for bones, also proteins, vitamins and other substances that favor our health. Choose those that are low in stands.
Cottage cheese is a low-fat cheese with an outstanding protein content, it is favorable for muscle because it contains casein, a protein that is digested slowly.
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6. Lentils and other legumes
Lentils and other legumes provide thiamine, niacin, folates and vitamin B6. They have a low fat content and high protein content of plant origin.
Its content in soluble and insoluble fiber is also important, which favors intestinal transit and helps fight constipation. As for minerals, they are a source of nonheme iron, magnesium, zinc, potassium, phosphorus and selenium.
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7. Peanuts
The Spanish Nutrition Foundation describes peanuts as a legume source of protein (albumin) and fat, almost as much as meat. Their fats are good, among them there are omega-6. They provide a good amount of minerals such as phosphorus, potassium, magnesium and zinc. They also contain vitamin E.
8. Sweet potato
Sweet potato is a source of potassium, which contributes to the normal functioning of the nervous system and muscles.
It also stands out for its contribution of vitamin A and its high content of b-carotenes. Especially in varieties whose meat is yellow to intense orange. An orange pulp sweet potato with an average weight of 150 g provides 79% and 99% of the recommended vitamin A intakes for men and women aged 20 to 39 respectively.
9. Banana
Banana is rich in potassium, which contributes to the normal functioning of the muscles. That’s why athletes like it for their consumption, thanks to this mineral. It is also a source of vitamin B6, which contributes to the normal functioning of the nervous system.
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10. Avocado
Avocado is a source of potassium. It provides good fats and is an important source of vitamin E – a powerful antioxidant – and also provides vitamin C and vitamin B6.
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