Essential vitamins and minerals are vital for active peeps! They support muscle function, energy production, and overall health, forming the foundation of a strong body ready for exercise and building muscles.

Key nutrients include:

• Vitamin D: Supports bone health and immune function.
• Magnesium: Aids in muscle contraction and relaxation.
• Iron: Ensures oxygen transport to muscles.
• Calcium: Vital for strong bones and teeth.
• Vitamin B12: Important for energy production and nerve function.

Here are some handy tips to make these nutrients part of your everyday diet:
🌞 Sun Exposure: Get 15 minutes of sunlight daily for Vitamin D.
🥬 Leafy Greens: Include spinach and kale in your meals for Magnesium and Calcium.
🥩 Lean Meats: Add chicken or turkey for a good source of Iron.
🫘 Iron-Rich Plant Foods: Add lentils, chickpeas, quinoa, tofu, and fortified cereals to your diet for a good source of Iron.
🥨 Nutritional Yeast: Sprinkle on salads or popcorn for a boost of Vitamin B12, or add a B12 supplement as nutritional support.
🥛 Milk / Fortified Plant Milks: Regular cow’s milk is a great and affordable source of calcium. Or, choose almond, soy, or oat milk fortified with Vitamin D and Calcium.

Remember fitfam, a strong and healthy body is the foundation for an active lifestyle! Stay strong and healthy!

CaptainD #FitWithCaptainD #HolisticFitness