Vitamin C

While protein is central to muscle growth, other micronutrients are also vital. According to Times of India, vitamin C supports the immune system and participates in collagen synthesis. This protein helps build and repair tendons, ligaments, and connective tissues surrounding muscles, contributing to musculoskeletal health.

As an antioxidant, vitamin C mitigates oxidative stress from intense workouts, aiding muscle recovery and lessening post-exercise soreness. Adults need about 75-90 mg of vitamin C daily. Vitamin C is abundant in green vegetables, guava, red bell peppers, and citrus fruits like oranges and tangerines.

Zinc

Zinc is crucial for over 300 enzymes supporting digestion, nerve function, metabolism, and immune cell function. Zinc contributes to muscle building by activating protein-synthesizing enzymes and promoting cell division to repair muscle tissue damaged after exercise.

Adult men need 11 mg of zinc daily, while adult women need 8 mg daily. For effective zinc supplementation, incorporate foods like seafood, red meat, eggs, and nuts into your daily diet.

Tofu and meat, rich in iron and zinc, help build muscles. Photo: Trang Pham

Tofu and meat, rich in iron and zinc, help build muscles. Photo: Trang Pham

Iron

Most iron in the body is found in the hemoglobin of red blood cells. This essential mineral transports oxygen from the lungs to tissues and participates in cellular energy production. Thus, iron indirectly supports muscle activity and development by ensuring oxygen and energy supply to the body.

Post-exercise, muscles require oxygen for healing and growth. Sufficient iron in the body helps reduce fatigue, prolonged soreness, and cramps. For effective iron supplementation, prioritize meats, organ meats, and shellfish. Daily iron requirements range from 8-27 mg depending on age and gender, according to WebMD.

Vitamin B12

Vitamin B12 is necessary for bone marrow to produce healthy red blood cells. Red blood cells deliver oxygen to muscle fibers, promoting sustained muscle function, reducing fatigue, and preventing weakness during strenuous workouts. This nutrient also participates in the breakdown of carbohydrates into glucose, providing the main energy source for muscles throughout the workout.

People aged 14 and older need about 2,4 mcg of vitamin B12 daily. This requirement varies depending on age, physiological condition, and diet. Vitamin B12 is abundant in animal liver, red meat, fish, seafood, eggs, and milk.

Le Nguyen (Compiled)