In order to enhance your lean body mass/ muscles mass, one should modify their eating, sleeping and excersizing pattern. They should include a healthy food in their diets with should be the ideal combination of fruits, vegetables, cereals and legumes. Today we are introducing an ideal diet for nervous and muscles strenthening diet, and it is as follows:
|Food Item||Amount||Calories (kcal)||Protein (g)|
| Flax Seed Oil
Lukewarm water with lemon
|Tea (without sugar)||1 cup||35||4|
|Skimmed milk with sugar||1 glass||90||8|
|Brown bread upma||1 plate||205||6|
|Fruit salad (include)||1 small bowl||40|
|Veg Khichdi||1 medium bowl||202.5||9.5|
|Veg raita||1 small bowl||75||3.5|
|Mix veg salad||1 bowl||30||2|
|Tea (without sugar)||1 cup||35||4|
|Dinner (1 spoonful of flax seed between dinner)|
|Missi roti (without oil)||2||200||6|
|Mix veg||1 medium bowl||95||4|
|Curd||1 small bowl||30||1.5|
|Total||1213 kcal||54.5 g|
NOTE: it is advisable to consume the below mentioned things in your diet too.
Folic acid, found in fortified orange juice and grapefruit juice, is essential to tissue development. Fortified juices may also contain calcium, which plays a role in muscle contractions and helps nerves function properly. Citrus fruits are also a good source of vitamin C, which promotes wound healing.
Bananas provide potassium, which helps your muscles contract. Potassium is also important for the health of your nervous system. Bananas are also a good source of B6.
Cruciferous vegetables such as broccoli, cauliflower and brussels sprouts contain vitamin B6, important for proper nerve function. Cruciferous vegetables are also a good plant source of calcium. You need calcium for proper nerve and muscle function.
Dark green leafy vegetables such as spinach, kale and chard are one of the few plant sources of magnesium. Your body uses magnesium to carry oxygen to your muscles and nerves so they can function properly. Leafy greens also contain folic acid and calcium.
Dry fruits such as Nuts, hazelnuts, cashews or almonds are high in Potassium: 680mg, Magnesium: 163mg, Calcium: 114mg and Sodium: 0 mg. hence they proves to be vital for muscles and nerves strengthening.
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