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Wednesday, February 20, 2013

Vitamin D and B reduce the loss of muscle

Over time, the body starts to lose muscle mass. This significantly reduces the ability of lifting and carrying of heavier items, and balance, which causes frequent falls and injuries.
According to experts, the right diet can significantly reduce the loss of muscle mass and help to normal life and after the age of 65. 
One reason for the loss of muscle mass is reduced intake of protein, vitamin D and vitamin B, experts explain. They advise to take as much grams of protein a day as weight. For example, if you weigh around 70 kg is better to obtain such proteins a day in 70 g. 
Regular obtaining Vitamin D is also essential for maintaining muscle mass. Obtaining it can be achieved by exposure to sunlight, the acquisition of vitamin with consumption of dairy products. Consumption of meat, grains, fruits and vegetables regulate and prevent saturation of the body with acid, which reduces the risk of muscle loss.
The supply of vitamins of group B, in particular vitamin B12 and B9 (folic acid) can help improve and strengthen muscle function. 
Vitamin B12 can be obtained through the consumption of dairy products and eggs.
Foods rich in folic acid are dark green leafy vegetables, green beans, citrus fruits, whole grain products. 
Besides best diet for maintaining good health and strengthening muscle mass and strength, it is important regular moderate physical activity, supplement specialists.