Foods that help muscular system healthy

Our body requires adequate amounts of calcium, potassium, protein, Vitamin C and essential nutrients daily to build, support and maintain healthy muscle cells.

1. Calcium helps muscles contract and relax properly.

2. Potassium is essential for sending nerve impulses to the muscles, allowing them to stretch and relax as needed. Good food choices include meats, dairy products, grains, vegetables, fruits and legumes. Men and women should consume 4,700 milligrams of potassium daily.

3. Protein builds, maintains and repairs muscle tissues. It produces energy and stamina, and it enables muscles to contract properly. A common misconception is that athletes need significantly more protein than nonathletes do. The athlete’s protein requirement is only slightly higher, since training is responsible for developing muscle size, bulk, shape and strength. Good protein foods include chicken, beef, fish, milk, eggs and most other animal products. Vegetarian alternatives include legumes, seeds, nuts, grains, dark leafy greens and dairy products.

4. Vitamin C is essential for producing collagen, which is the connective tissue necessary for muscle health.

5. Iron helps the red blood cells oxygenate your muscles. It’s present in poultry, red meats, eggs, green vegetables, fruits and fortified grain products.

6. Thiamin  (Vitamin B1) helps the body convert foods into the energy needed to produce healthy muscles. Good sources include soy milk, acorn squash and watermelon. Men should consume 1.2 milligrams of thiamin daily, and women should have 1.1 milligrams.

7. Magnesium works with calcium to normalize muscle contraction. Good dietary sources include halibut, milk, green vegetables like broccoli and spinach, cashews, legumes, sunflower and other seeds and whole-wheat bread..

8.Sodium and iodine are also essential to muscle health and are present in more than sufficient amounts in most commercially processed foods today.

Do Exercises

Performing pull-ups, sit-ups, pushups, squats and lunges regularly can keep muscles in tip top   shape. This will also improve your overall core strength and health.

Performing cardio and aerobic exercises is great for involuntary muscles. This will also help to improve heart strength, hence increasing circulation and health directly. It is recommended that you exercise for at least 30 continuous minutes two to three times on a weekly basis.