Superfood for runners, a vegetarian option

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 foods that will help in this difficult matter.

white grapefruit

This is a great way to start the new day full of energy. The white grapefruit contain 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. Also, this fruit is necessary to use due to the presence of vitamin A and pantothenic acid, which is used by the body to convert proteins, fats and carbohydrates into energy for the body. This is why fresh red grapefruit in the morning you can replace coffee - invigorates not worse.

Orange

Oranges - known source of vitamin C. In addition to maintaining immunity, this vitamin performs 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 that energize you before the morning run.

Turnip

Turnip - it 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.

Radish

Besides a large number of vitamin C, which we have already mentioned here several times, radishes in a high water content, which helps to restore the body's water reserves.

Strawberry

Strawberry = high content of vitamin C and anthocyaninsThat help the body in the recovery of tired muscles after workouts.

anthocyanins (From the Greek. ἄνθος - flower and Greek. κυανός - blue, azure) - colored vegetable glycosides containing as aglycone anthocyanidins - a substituted 2-fenilhromeny related to flavonoids. They are treated as secondary metabolites. They are permitted as a food additive (E163).

Lemon

Like other citrus fruits, lemon contains a large amount of vitamin C. In addition, one of its members thiamin and folic acid. For example, thiamine converts carbohydrates into energy, so it is desirable to include in your diet before training and competitions.

thiamin (Vitamin B1; 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, thiamine plays an important role in carbohydrate metabolism processes fat and protein. The substance is necessary for normal growth and development processes and helps maintain proper functioning of the heart, nervous and digestive systems.

tomatoes

Tomatoes are rich in vitamins A, K and C, so it is really 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.

Carrot

Carrots - a vitamin A, vitamin B6 and carotene. We remind that the vitamin A belongs to the fat-soluble vitamin that is, to get the body in sufficient quantity, it is necessary to add a little fat. It is better to have not just carrots and rub it on a grater and add quite a bit of vegetable oil. For example, with walnut oil would be especially tasty.

Cabbage

Cabbage - is another low-calorie source of vitamins K and C, as well as folic acidWhich helps protect red blood cells.

Folic acid (Vitamin B9; Lat. acidum folicum from Lat. folium - leaf) - a 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 especially important in periods of rapid development of the body - in the early stages of fetal development and early childhood. The process of DNA replication requires the participation of folic acid, and disruption of this process increases the risk of developing cancers. Primarily from folic acid shortage affected bone marrow, which is an active cell division. Progenitors of red blood cells (RBCs) that are formed in the bone marrow, with a deficit folic acid increase in size, forming a so-called megaloblasts and lead to megaloblastic anemia.

Parsley

Parsley - a source of iron, vitamin C, manganese, copper, promotes good working of the digestive system. And yet Parsley is one of the few plants, which 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 bell pepper is an excellent source of vitamins C, A and B6. Vitamin B6 helps the body to create hemoglobin, which carries oxygen in red blood cells and muscle tissue.

arugula

Arugula - it's vitamins A, K and C, as well as such important 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, where a little more sharpness and bitterness.

Broccoli

Broccoli - an excellent source of vitamin C, vitamin K, folic acid and manganese. Another added bonus - quercetinWhich also helps to reduce inflammation of the muscles after exercise. Broccoli can be used as an additive to the paste, slightly damp in sesame oil or even cooking for 1 minute in salted water. Very tasty bright green and crunchy addition to scrambled eggs!

quercetin - flavonol, which has anti-swelling, antispasmodic, antihistamine, anti-inflammatory action; antioxidant, diuretic. "Vitamin P» in a group. Almost insoluble in water; solution in ethanol is very bitter.

Pumpkin

The pumpkin contains vitamins A, C, E and riboflavin.

Riboflavin (Lactochrome, 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, and growth regulation of 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, may be eaten raw, boiled, fried, stewed. And more of boiled cauliflower is possible to prepare the groundwork for a pizza, grinding it in a blender and adding a little flour and one egg.

Pantothenic acid, pantothenate (Dosage form - calcium pantothenate, vitamin B5, an incorrect designation - vitamin B3). Required for the metabolism of fats, carbohydrates, amino acids, the synthesis of essential fatty acids, cholesterol, histamine, acetylcholine, hemoglobin. Pantothenic acid is sensitive to heat, the thermal 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. How it is? It goes quite well in raw form with the addition of a small amount of your favorite oil. It can be cut into thin slices and eat just like that, without any additives.