The secret to having a healthy and fit body.

The role of protein in the body, especially for a strong and muscular physique, is undeniable. In addition, B vitamins, vitamin E, and carbohydrates and grains are also essential for your body. Include these food sources in your daily meals for a healthy and balanced body.

Illustrative image. (Source: Dep/Vietnam+)

Increase protein consumption.

The secret to a strong physique with well-developed muscles lies in the protein found in meat, eggs, and cheese. Therefore, scientists advise increasing protein intake to build muscle.

Proteins are macromolecules structured according to the principle that the monomers are amino acids, which are essential for the body. These amino acids combine to form long chains through peptide bonds. These chains can coil or fold in various ways to create different spatial structural levels of proteins.

Protein makes up over 50% of the dry weight of cells and is the structural material of cells, helping to form, maintain, and replace cells in the body. A lack of protein can lead to malnutrition, stunted growth, weakened immunity, and negatively affect the function of various organs. More importantly, protein is also a component of muscles, blood, lymph, hormones, enzymes, antibodies, and both excretory and endocrine glands. Therefore, protein is involved in every vital function of the body.

To maintain a strong and energetic body, you should supplement your protein intake by eating properly. Most foods of animal and plant origin contain a complete and balanced supply of essential amino acids.

However, no single food provides everything; a diet consisting of multiple food groups and balanced nutrients is necessary.

Science has also proven that animal-derived proteins are excellent and directly absorbed for muscle building, while most plant-based proteins only provide one or two essential amino acids. You need to eat at least two servings of protein from different sources each day.

Animal-derived foods such as meat, fish, eggs, milk, and dairy products are valuable sources of protein, abundant in quantity, more balanced in composition, and high in essential amino acids. In addition, it is also necessary to supplement protein from plant-based foods such as beans, rice, noodles, and corn.

Combining different sources of dietary protein appropriately will increase the nutritional value of each meal. For example, rice, corn, and noodles are low in lysine, while soybeans, peanuts, and sesame seeds are high in lysine. Combining rice, noodles, or corn with soybeans, sesame seeds, or peanuts will create a protein supplement with higher nutritional value than individual proteins. Besides supplementing protein, don't forget to participate in daily physical activities to build muscle and reduce fat.

Foods rich in vitamin B

A diet rich in B vitamins can improve the body's ability to absorb and metabolize protein. This will help regenerate muscle cells more effectively, leading to stronger muscles. All B vitamins, including B1, B2, B3, B5, B6, B7, B9, and B12, work together to promote overall health, boost immunity, support nervous system development, maintain metabolism, and increase cell division and growth.

The B vitamins are commonly found in bread due to the nutrient-rich yeast. They are also abundant in other foods such as potatoes, bananas, peppers, tuna, beans, nuts, eggs, cereals and oatmeal, chicken breast, and tomato juice.

These foods are all readily available in nature and easy to use. Don't forget to include them in your daily diet for a healthy body and strong, well-defined muscles. In particular, nutrition experts recommend that people with a diverse diet will never have trouble absorbing B vitamins.

If you have a low-carbohydrate and low-sugar diet, you can supplement your vitamin B intake by eating more fish, chicken breast, and taking vitamin B supplements. You can also incorporate eggs, low-fat dairy products, sunflower seeds, whole-wheat bread, and peanuts into your daily diet to boost vitamin B absorption – a smart and effective approach.

Foods rich in vitamin E

Vitamin E can improve blood circulation to the muscles, promoting the delivery of protein and oxygen to healthy muscles. Vitamin E is also an antioxidant that helps prevent the damage to muscle cells caused by fats and free radicals in the bloodstream.

Foods such as cucumbers, red-colored fruits and vegetables like tomatoes, carrots, and pumpkins, nuts and seeds like beans and peanuts, vegetable oils, brown rice, and goat's milk are all rich in natural vitamin E.

Many people often supplement their bodies with vitamin E by taking or injecting it, but scientists have proven that obtaining vitamin E through daily meals is the most effective way to achieve the desired effect.

According to (Dep/Vietnam+) - M.D