Most people understand the importance of fats, carbohydrates and proteins, but pay very little attention to micronutrients found in fruits and vegetables. Many students who are committed to sports, exercise, and strength training sometimes do not understand the importance of eating a wide variety of fruits and vegetables. School lunches, in particular, typically consist of only a few vegetables and lots of bread or wheat.
The fruits and vegetables have nutrients such as Vitamin A, Vitamin C, Vitamin E and minerals such as Calcium, Magnesium and Potassium. These nutritions are very important in maintaining the integrity of the immune system and muscle contraction and strength. These nutrients act as free radical scavengers and reduce free radical damage. By increasing the rate of destruction of healthy muscle cells and tissues, free radicals can reduce performance, endurance and strength, and vital nutrients will be depleted by intensive exercise.
If we do not intake those nutrient dense fruits and vegetables, it can lead to fatigue, lack of muscle strength, muscle damage and impaired immune functions. All of those can have negative effects on training and recovery.
For athletes and people who are overly physically active, if they do not intake enough nutrients, they may have increased risk of illness and infection. Because physically active people need to have higher intake of nutrients, they should consume large amounts of supplements or a large intake of fruit and vegetables. A fruit and vegetable smoothie is a great way to do this. A daily diet containing 5 to 7 servings of fruits and vegetables is the most beneficial prescription when looking for antioxidants in for use in exercise.
In order to maintain a healthy body and optimise it for maximum performance, the micronutrients from fruits and vegetables play a very important role. They help in energy production and tissue recovery during periods of exercise. Some important nutrients can only be obtained by eating food, since our body cannot synthesize them on their own. Because of this, we must consume a diet rich in fruits and vegetables to support our daily training and recovery.