Any sporting activity takes a lot of effort and resources in the body. In order to play sports and develop your body, you need to provide it with all necessary elements. We offer you a list of products that will help in this difficult matter.
White Grapefruit
It's a great way to start the new day full of energy. The white grapefruit contains an impressive amount of vitamin C, potassium and folic acid. Potassium protects your muscles from cramping, so fresh grapefruit - perfect drink after jogging, especially on a hot day.
Red grapefruit
The red grapefruit contains about the same amount of vitamin C, as well as in white. It is also necessary to use the fruit due to the presence of vitamin A and pantothenic acid, which is used by the body to convert proteins, fats and carbohydrates in the energy sources for the body. That is why fresh red grapefruit in the morning you can replace coffee - invigorates no worse.
Orange
Oranges - known source of vitamin C. In addition to maintaining immunity, this vitamin serves another very useful function for all those involved in sports - eases muscle pain.
Leek
Leek is an excellent vegetarian source of iron and vitamins A and C.
Blackberry
Blackberry - is low in calories and a lot of antioxidants, a decent amount of fiber, vitamin C and vitamin K, which makes your bones stronger. And even blackberries - a very tasty addition to breakfast cereals, which will fill you with energy for a morning jog.
Turnip
Turnip - is low in carbohydrates, but rich in vitamin C, magnesium, iron and calcium. It is especially good at the end of winter - early spring, when the body begins to experience vitamin hunger.
Radishes
Besides a large amount of vitamin C, which we already mentioned here several times in the radish high water content, which helps to restore the water reserves of the body.
Strawberries
Strawberry = high content of vitamin C and anthocyanins, which help the body to restore tired muscles after a workout.
Anthocyanins (from the Greek. Ἄνθος - flower and Greek. Κυανός - blue, azure) - colored vegetable glycosides containing as aglycone anthocyanidins - a substituted 2-fenilhromeny related to the flavonoids. They are considered as secondary metabolites. They are permitted as a food additive (E163).
Lemon
Like other citrus fruits, lemon contains large amounts of vitamin C. In addition, it includes thiamine and folic acid. For example, thiamin converts carbohydrates into energy, so it is desirable to include in your diet before training and competitions.
Thiamine (vitamin B1; the old name - aneurine) - water-soluble vitamin, a compound of Formula C12H17N4OS. Colorless crystalline substance, well soluble in water and insoluble in alcohol. Destroyed by heating.
Known as vitamin B1, thiamin plays an important role in the metabolism of carbohydrates, fats and proteins. The substance is necessary for the normal processes of growth and development and helps to maintain proper functioning of the heart, nervous and digestive systems.
Tomatoes
Tomatoes are rich in vitamins A, K and C, so it really is superfood for anyone who leads an active lifestyle. The ideal variant light snacks - a salad of tomatoes, fresh basil, lemon juice and a bit of olive oil.
Carrots
Carrots - a vitamin A, vitamin B6 and carotene. We remind you that vitamin A refers to the fat-soluble vitamin that is, to get the body in sufficient quantity, add a little fat. It is better to have not just carrots and grate it on grater and add quite a bit of vegetable oil. For example, with the walnut oil is especially tasty.
Cabbage
Cabbage - this is another low-calorie source of vitamins K and C as well as folic acid, which helps protect red blood cells.
Folic acid (vitamin B9; lat. Acidum folicum from Lat. Folium - leaf) - water-soluble vitamin necessary for the growth and development of the circulatory and immune systems.
Folic acid is essential for building and maintaining healthy new cells, so its presence is especially important during periods of rapid development of the organism - in the early stages of fetal development and early childhood. The process of DNA replication requires the participation of folic acid, and a violation of the process increases the risk of developing cancer. Primarily from lack of folic acid is suffering bone marrow where active cell division occurs. Progenitors of red blood cells (RBCs) that are formed in the bone marrow, with folic acid deficiency increase in size, forming a so-called megaloblasts and lead to megaloblastic anemia.
Parsley
Parsley - a source of iron, vitamin C, manganese and copper, promotes good digestive system. And yet Parsley is one of the few plants that retains all its beneficial properties when frozen in the next few months, so it is an ideal candidate for frozen vitamins.
Red bell pepper
Red peppers are an excellent source of vitamins C, A and B6. Vitamin B6 helps the body build hemoglobin, which carries oxygen in the red blood cells and muscle tissue.
Arugula
Arugula - are vitamins A, K and C, as well as essential minerals such as magnesium, calcium, manganese and potassium. It can be added to salads, pizzas and as a complement to the sandwich. And more of it can be prepared pesto, replacing the standard recipe basil. It turns out very tasty and original, especially if you add a little sweet home sort of wild arugula, in which a little more sharpness and bitterness.
Broccoli
Broccoli - a great source of vitamin C, vitamin K, folic acid and manganese. Another added bonus - quercetin, which also helps to reduce inflammation of the muscles after a workout. Broccoli can be used as an additive to the paste, slightly damp sesame oil or even cooking for 1 minute in salted water. Very tasty bright green and crunchy addition to scrambled eggs!
Quercetin - flavonol having antiedematous, antispasmodic, antihistamine, anti-inflammatory actions; antioxidant, diuretic. Included in the group of "vitamin P». Almost insoluble in water; solution in ethanol is very bitter.
Pumpkin
The pumpkin contains vitamins A, C, E and riboflavin.
Riboflavin (lactoflavin, vitamin B2) - one of the most important water-soluble vitamins, coenzyme many biochemical processes. Riboflavin is a biologically active substance that plays an important role in maintaining human health. Vitamin B2 is required for the formation of red blood cells, antibodies, for regulating growth and reproductive functions in the body. It is also essential for healthy skin, nails, hair growth and overall health of the whole body, including the thyroid gland.
Cauliflower
The cauliflower contains large amounts of vitamin C, vitamin B6, folic and pantothenic acid. She, like broccoli, can be eaten raw, boiled, fried, stewed. And more of boiled cauliflower can prepare the groundwork for pizza, grinding it in a blender and add a little flour and one egg.
Pantothenic acid, pantothenate (formulation - calcium pantothenate, vitamin B5, an incorrect designation - vitamin B3). Required for metabolism of fats, carbohydrates, amino acids, synthetic essential fatty acids, cholesterol, histamine, acetylcholine, hemoglobin. Pantothenic acid is sensitive to heat, when heat treatment is lost almost 50% of the vitamin.
Kohlrabi
The kohlrabi contains large amounts of vitamin C, vitamin B6 and potassium. Also, the use of this kind of cabbage provides runners with copper, which helps the body absorb iron more efficiently. As it is? It goes pretty good raw with a little of your favorite oil. It can be cut into thin slices and eat just like that, without any additives.