A recommended action for proper body functioning and fitness is regular exercising and training. Exercising strengthens the heart muscles, lungs, and bones, helps keep the veins and arteries in the body clear, and reduces sugar levels in the blood. In addition, it helps control body weight, prevent cancer, and regulate blood pressure.
However, after completing the exercise and training session, the body tissues and muscles go through a recovery and repair process. The repair and recovery process requires a number of vitamins because they are involved in the synthesis of new cells. This is best done by having a healthy meal, so it’s a good idea to subscribe to a meal delivery service And make sure that you always have something healthy to munch on after that strenuous workout.
The most important vitamins are B6 (Pyridoxine), E (Tocopherol), C (Ascorbic acid), D, and B3 (Niacin). Some of these are good antioxidants that help protect body cells against damage that results from inflammation.
A description of these vitamins and the roles they play in helping the body recover from workout is as follows.
Vitamin C is a necessary vitamin for the synthesis of collagen. Collagen is what helps give strength and elasticity to the skin. In addition, it aids in the replacement of dead skin cells. Collagen is also important for body joints and tendons.
It has also been found through studies that vitamin C plays a significant role in the reduction of the pain and inflammation that follows exercise. One study revealed that a 400 mg of vitamin C daily intake reduces post-exercise pain and inflammation. Another study revealed that regular intake of this vitamin increases recovery from demanding workouts. Natural sources of vitamin C include guava, broccoli, bell peppers, kale, and kiwifruit.
In addition to being an effective antioxidant, vitamin E has been found to reduce muscle damage that results from exercise. It also reduces the pain that arthritic patients feel from muscle damage. Vitamins E and C play complementary roles in the reduction of muscle soreness after exercise. Vitamin E is contained in foods such as wheat germ oil, almonds, and sunflower seeds.
Deficiency in vitamin D has been shown to result in a number of disorders that are associated with inflammation in the body. With the inflammation, it becomes more difficult, and sometimes impossible, for the body to heal infections, wounds, or any tissue damage.
For healthy people too, a reduction in vitamin D intake also results in inflammation, which becomes less evident with vitamin D supplementation. Salmon, eggs and mushrooms are rich in this vitamin.
Niacin (vitamin B3) has been shown by various clinical research works to have anti-inflammatory capacities and benefits. Also, vitamin B5 (pantothenic acid) plays a significant role in the healing of wounds and synthesis of collagen in the body. Reduced levels of vitamin B5 result in increased pain and stiffness in the joints.
A considerable amount of the vitamin B group influence anti-inflammatory responses in the body. Examples are vitamins B6, B12, and B9. Examples of foods that are rich in these vitamins are meats, bananas, peanuts, mushrooms, sunflower seeds, broccoli.