How to build our muscle?

There is a very close relationship between muscle strength with the body's health, according to Robert Wolf, a health expert from the University of Arkansas. Opinion was reinforced by the fact that our muscles are working hard to help us move, digest food and nutrients pumped throughout the body. Besides, muscle also supplies amino acids to keep the brain heart, skin and organs of our bodies stay strong options.

To maintain strong muscles, we need to get healthy food. The following is a list of five foods that can strengthen your muscles:

Fish

Especially the types of fish rich in omega-3 such as salmon, tuna and sardines. Because these fish contain all the amino acids the body needs to produce muscle and provide materials to create or improve other body tissue.
Highly recommended to consume at least 2-3 servings of fish rich in omega-3 every week.

Sweet Potatoes

Sweet potato is a source of potassium and antioxidants, which is very useful in the formation of muscle. "Anyone who is diligent exercise and train their muscles would generate free radicals. Antioxidants will help to release these free radicals and improve muscle and tissue damage., "Said Tara Gidus, sports dietitian of the American Dietetic Association.

Potassium-rich foods like sweet potatoes can also fend off the negative effects of consumption of foods that produce a lot of acid in the body, such as meat and some dairy products can reduce muscle mass.

Other foods which are full of potassium include peppers, kiwi, melons and oranges. Ideally, you should eat 5-9 servings of vegetables and 3 servings of food each day berpotasium ..

Low Fat Yogurt

Low-fat yogurt packed in protein, potassium, calcium and vitamin D, which all work together to ensure that your muscles work properly.

Research shows that vitamin D in the body will be bound to the muscle and will enhance muscle growth and strength.

Choose brand yogurt with vitamin D along with the ideal consumption of 6-8 ounces per day.

Quinoa

Quinoa (keen-wah), is the original grain-rich South American good carbohydrates as a source of human energy. In addition to carbohydrates, Quinoa also contains protein, potassium and iron which are all useful to strengthen and increase muscle mass.

Enjoy one-half cup quinoa combined with dried fruits and nuts for breakfast. Or it could also be added to soups, casseroles or salads. Quinoa can be found in seral row in leading supermarkets.

Seeds

Snack from pumpkin seeds has a lot of cargo magnesium, manganese, iron and copper.

These minerals work together to build the body's tissues, forming enzymes support the body's cells and of course maximize muscle mass. Magnesium can help create proteins needed by the muscles. Manganese serves to produce an antioxidant-forming proteins to repair damaged muscle tissue. Good iron Sedangan to increase endurance.