Vitamins for the prevention and soothing of muscle pain
Vitamins are not a magic solution and do not pretend to be a problem at all. But they are necessary good health of our body. Therefore, it is better to ensure that they are included in our diet to avoid deficiencies. For muscle pain, here are the vitamins your body may be lacking.
Vitamins A and B vitamins for muscle growth
Vitamin A and group B vitamins maintain proteins. Therefore, they are necessary good muscle growth. B vitamins also play a role in the recovery of your muscles after intense sports activities. This is especially so from vitamin B6and from vitamin B12 : they metabolize protein so that muscles can develop properly.
The vitamin A and B vitamins can prevent muscle soreness by contributing to the good health of your muscles. Therefore, it is necessary to include in your diet:
- meat and offal;
- eggs, especially egg yolk;
- vegetables such as carrots and spinach;
- fruits such as melon or apricot;
Vitamin C and Vitamin E to protect muscle cells
Vitamin C and vitamin E have antioxidant role. Therefore, these vitamins protect muscle cells from oxidation caused by exercise. The vitamin C also plays an important role in the production of collagen, which makes up muscle tissue. Thus, it reduces muscle pain after exercise or in case of involuntary contractures. restoration of damaged tissues. It also affects the proper development of your muscles.
The Vitamin E therefore, vitamin C must be part of your diet relieve muscle pain. They are found in the following foods:
- fruits such as kiwis, strawberries, oranges and other citrus fruits;
- vegetables such as bell peppers or kale;
- dairy products such as butter and milk;
- vegetable oils for vitamin E.
Vitamin D for healthy muscles
Vitamin D is essential for the good health of our body and therefore for proper muscle function. Vitamin D promotes the growth of muscle cells. During sports, it helps muscles to contract and muscle fibers to regenerate. It is advisable to use during regular physical activity vitamin D through different foods.
For the right musclesprefers a balanced diet based on:
- poultry meat and offal;
- eggs, especially egg yolk;
- vegetable oils;
- dairy products such as margarine or milk.
Other nutrients for muscle pain relief
aboutother nutrients that vitamins can also relieve or prevent muscle pain, especially if you are deficient. This can be alleviated with nutritional supplements, but it is important above all elsehave a healthy and balanced diet.
- Proteins and omega-3 fatty acids: their presence is necessary not only for muscle development, but also for muscle tissue repair. Fatty acids must come from your diet. Opt for legumes, fatty fish, grains like oats, fruits like avocados or bananas, etc.
- Magnesium : Magnesium deficiency can affect how your muscles contract. It is one of the essential minerals for the proper functioning of the muscles and especially relieves cramps. You can get magnesium from food if you eat spinach, fruits like figs, avocados or bananas, seeds, etc.
- Zinc : this trace element helps to stabilize proteins, which themselves play an essential role in healthy muscles. Zinc has an antioxidant effect, so it helps to restore muscle tissue. Dietary zinc is found in legumes such as chickpeas, vegetables such as mushrooms or spinach, nuts, etc.
Various causes of muscle pain and their solutions
Muscle pain can be caused by several reasons. Among them are some that you might not even suspect. A bad posture in the office or at night, it is enough, for example, to feel unpleasant pain for several days. Stress, the major disease of the century, can also cause muscle pain. Indeed, stress usually leads to tension, so involuntary muscle spasms. Therefore, constant muscle tension can cause pain on a daily basis.
Muscle spasms may also occur after intense physical exertion. These are pains that can accompany you for several days after a sports session. But some chronic diseases also causes muscle pain. This is, for example, in the case of thyroid diseases, diabetes or arthritis. Finally, if you are prone to muscle cramps, magnesium deficiency may be the reason.
So what can be done to alleviate these daily ailments? In addition to vitamins and other nutrients necessary for the condition of your muscles, it is also advisable to have physical activity and relax the muscles. Physical activity can be minimal, such as walking. The most important thing is to practice it regularly and most importantly give your body time to recover after effort having a healthy and balanced diet daily.