Vitamins and minerals are essential to keep your muscles strong and optimize your well-being. Read on to learn about all the nutrients needed to boost your health.

If you are a sports person, your body will need extra energy and a robust immune system to perform effectively. Therefore, keeping track of the vitamins and minerals you are taking inside your body is essential by making a balanced diet chart. Here are some of the most important nutrients that are integral to healthy eating habits.

Iron

Iron provides oxygen to your muscles when you are doing sports. If the oxygen supply is insufficient, your muscles will fatigue in no time. So make sure to provide enough iron supply to your body. The primary sources of iron include meat, fish, poultry, nuts, leafy vegetables, dried nuts, and fortified cereals.

Vitamin B

Vitamin B includes vitamin B1, B2, B3, B6, B12, and folate. They make proteins to build your muscles, convert food into energy and provide enough oxygen for your muscles to function efficiently.

Calcium and Vitamin D

Calcium is a mineral essential to strengthen your bones. Without enough calcium, your bones will get porous and more likely to break. On the other hand, vitamin D assists your body in absorbing calcium. These nutrients work side by side to nourish your bones and muscles.

Vitamin A, C, and E

Vitamins A, C, and E are excellent sources of antioxidants. They help to speed up muscle recovery after a strenuous workout and reduce muscle damage.