Our body requires many vitamins and minerals to recover and repair the tissues and build up new tissues. Many vitamins and minerals help in formation of anti-inflammatory compounds. These vitamins include Vitamin B6, Vitamin C, Vitamin E, Zinc, Niacin, Selenium and Magnesium. Many vitamins do the work of antioxidants by protecting the cell from damage.Vitamin C
Vitamin C which is an antioxidant protects the body from free radicals and reduces the risk of cancer and heart disease. Vitamin C produces collagen which is present in bones and muscles. It is necessary for cell synthesis. Vitamin C also helps to work the immune system and heal the wounds properly. People with lack of vitamin C often suffer from swollen gums. Average requirement of vitamin C for a person is 60 mg per day. Vitamin C can be obtained from citrus fruits like oranges, grape fruits, tomatoes, broccoli, peppers and potatoes.
Vitamin E recovers the body from muscle damage and reduces arthritic pain. Vitamin E also protects the skin from UV rays of the sun, helps in preventing damage of cells from free radicals. Vitamin E also helps to reduce post exercise muscle soreness, inflammation and muscle and joint pains.
Vitamin D aids in absorption of calcium and phosphorous in blood level and helps in maintaining strong bones and teeth and also help to function nerves and muscles function properly. Lack of vitamin D in our body can make the bones weak. Vitamin D can be obtained from UV rays of the sun and some food like milk and fatty fish and their oil.
Group B vitamins are very important for recovery and repair of tissues. Several groups B vitamins play a major role in keeping the cardiovascular system healthy. Vitamin B1 plays an important role in maintaining healthy nervous system and helps in digestion of food by converting food to fuel. It strengthens muscles and takes care of our heart to function properly. Thiamine is required for growth and development of body. Kidney beans whole grain, peanut, milk and liver are the source of this vitamin. It is also responsible for formation of hemoglobin in blood. The B-complex which contains eight vitamins is specifically beneficial to body builders for recovery and repair of muscles.