A strong, energetic, and active body is not just the result of exercises done in the gym, but its foundation is hidden in our daily diet. Nature has bestowed us with numerous foods that are rich in vitamins, minerals, protein, and healthy fats and that strengthen our body from within. In today’s busy life, we often tend towards fast food and processed foods, which satisfy hunger temporarily but cannot provide the required nutrition to the body. The result comes in the form of fatigue, weakness, and various diseases. For a strong body, it is essential that we include such natural foods in our diet that are necessary for our muscle strength, bone health, immunity, and energy. This article will introduce you to such natural food principles by following which you can fill your body with internal strength and power. We will discuss in detail the scientific efficacy of each principle and practical ways to incorporate it into your daily life.

Protein is the basic source of building and repairing our body. It is essential for the formation of our muscles, bones, skin, hair, and blood cells. Protein-rich foods provide our body with amino acids, which are essential for muscle repair and growth. If you exercise, protein consumption becomes even more important because it helps heal minor injuries in muscles during exercise and makes them stronger. Protein speeds up our metabolism, which helps in weight control. It is also essential for the production of our hormones and enzymes. Eggs, lentils, beans, yogurt, milk, fish, chicken, and beef are excellent sources of protein. Plant sources include chia seeds, flax seeds, walnuts, and almonds. Protein consumption gives us a feeling of fullness for longer, which saves us from high-calorie foods. Including protein in adequate amounts in your daily diet is the foundation of a strong body.

Calcium is the most important mineral for the strength of our bones and teeth. It is also essential for our nervous system, muscle function, and blood clotting process. Vitamin D helps in the absorption process of calcium in our body. If there is a deficiency of vitamin D, no matter how much calcium you eat, it will not be absorbed properly. Milk, yogurt, cheese, green leafy vegetables (such as spinach and mustard greens), almonds, and sesame are excellent sources of calcium. The biggest source of vitamin D is sunlight. Sitting in the sun for 15-20 minutes daily can be sufficient to meet vitamin D requirements. Additionally, egg yolk, fatty fish (such as salmon and tuna), and fortified milk are also good sources of vitamin D. Bone strength starts from childhood, but bones start weakening with age, so consuming a diet rich in calcium and vitamin D is essential at every stage of life.

Potassium is a mineral that is very important for fluid balance in our body, transmission of nerve signals, and muscle contraction. It helps keep our heartbeat regular. Potassium deficiency can cause muscle weakness, cramps, and fatigue. Banana is the most famous source of potassium, but it is also found in abundant quantities in potatoes, sweet potatoes, spinach, avocado, yogurt, and fish. Potassium-rich foods are also helpful in controlling blood pressure because they balance the effects of sodium in the body. Potassium consumption is very essential for exercisers because potassium is lost from the body through sweat, which needs to be replenished. By including potassium-rich foods in your daily diet, you can improve your muscle functions and avoid fatigue.

Magnesium is involved in more than 300 biochemical reactions in our body, including energy production, protein synthesis, and muscle and nerve functions. It plays an important role in our bone health, maintaining stable heartbeat, and boosting immunity. Magnesium deficiency can cause fatigue, muscle cramps, and insomnia. Green leafy vegetables (such as spinach), nuts (such as almonds and cashews), seeds (such as pumpkin seeds), lentils, and whole grains are excellent sources of magnesium. Magnesium consumption also helps improve exercise performance because it relaxes muscles and reduces lactic acid buildup. It also helps in the use of sugar in our body, which reduces the risk of diabetes. By eating magnesium-rich foods daily, you can keep the natural process of energy acquisition in your body active.

Water is essential for every system of our body. It controls our body temperature, provides lubrication to joints, and delivers nutrients to cells. Even a slight deficiency of water can cause fatigue, headache, and lack of concentration. Water helps eliminate waste through our kidneys. Water consumption becomes even more important during exercise because water deficiency occurs in the body through sweat. Water helps provide energy to muscles, which reduces the risk of muscle cramps. We should drink at least 8-10 glasses of water daily, but this amount should be increased during exercise and hot weather. Besides water, fruits and vegetables, which are rich in water, also help maintain water levels in the body. Cucumber, watermelon, strawberry, and spinach are foods that contain very high amounts of water.

Carbohydrates are the basic source of energy for our body. They provide the required fuel for our brain, muscles, and other organs to function. Without carbohydrates, we feel fatigue and weakness. However, we should choose complex carbohydrates (such as whole grains, lentils, vegetables, fruits) instead of simple carbohydrates (such as sugar, white bread). Complex carbohydrates digest slowly, which keeps blood sugar levels stable and we get energy for longer. They are rich in fiber, which is beneficial for digestion. Whole grain bread, brown rice, oatmeal, oats, and beans are excellent sources of complex carbohydrates. Carbohydrate consumption before exercise provides you with constant energy during exercise.

Fats are essential for our body, but choosing healthy fats is very important. Unsaturated fats are beneficial for our heart health, brain functions, and hormonal balance. They help in the absorption of vitamins in our body. Olive oil, avocado, nuts, seeds, and fatty fish (such as salmon fish) are excellent sources of healthy fats. Omega-3 fatty acids, found in walnuts and fish, reduce inflammation and are very important for brain health. Fats prevent us from feeling hungry for longer, which keeps weight under control. We should limit the consumption of trans fats (junk food, fried things) and saturated fats (red meat, butter).

Antioxidants are compounds that protect cells from the harmful effects of free radicals in our body. Free radicals can cause inflammation, premature aging, and various diseases. By eating antioxidant-rich foods, we can strengthen our body’s immune system. Berries (blueberries, strawberries), green leafy vegetables, dark chocolate, nuts, and turmeric are excellent sources of antioxidants. These foods also help in muscle repair after exercise. Different types of antioxidants are found in colorful fruits and vegetables, so different colored fruits and vegetables should be included in your diet.

Fiber is a carbohydrate that our body cannot digest, but it is very essential for our digestive system. Fiber keeps our digestive system correct, prevents constipation, and nourishes the good bacteria in the intestines. It stabilizes blood sugar levels and helps reduce cholesterol. Fiber-rich foods digest slowly, which prevents us from feeling hungry for longer and energy remains maintained. Whole grains, lentils, beans, vegetables, fruits, nuts, and seeds are excellent sources of fiber. Daily consumption of 25-30 grams of fiber is best for digestive health.

Instead of focusing on one nutritional component, consuming a balanced diet is the most important principle. A balanced diet should include everything in appropriate amounts – protein, carbohydrates, healthy fats, vitamins, minerals, and fiber. Different types of foods should be included in every meal. Fresh fruits and vegetables should be made an important part of your diet. Processed foods, sweet drinks, and high-salt items should be avoided. Food should be chewed slowly and eaten so that digestion remains correct. Food should be eaten at regular times and water should be drunk on an empty stomach. For a strong body, not only diet but also regular exercise, peaceful sleep, and stress-free life are essential.