Vitamins, Minerals and Smoothies for Muscle Repair

Find and enjoy the different food sources below. For the best muscle repair look and calculate the mg of each food source to reach the healthy amount every day.

Tired achy legs?
Love to workout but hate DOMS?
Does your body feel heavy?

Use the list below to make your body work effortlessly and effectively.

Vitamin B6: 2mg a day (best for smoothies)
Sunflower seeds per cup (140g) 1.88mg
Pistachio Nuts per cup (123g) 1.38mg
Other food sources: Fish, meat, avocado, prunes, bananas, prunes

Vitamin E: 20mg a day (best for smoothies)
Dark Leafy Green (spinach per cup 180g) 3.7mg
Almonds per cup (whole-143g) 37.5mg
Roasted sunflower seeds (per cup 135g) 49.1mg
Other food sources: Fish (trout & shrimp), olive oil, broccoli, avocado, butternut squash/pumpkin, kiwi

Vitamin C: 60mg a day (unless you have allergies e.g hay fever then up to 400mg)
Goji berries (100g) 90mg
Bell peppers (per 10 strips 52g) 95.4mg
Guava (per cup 165g) 376.7mg
Dark green leafy vegetables (kale) (Per cup chopped 67g) 80mg
Other food sources; kiwi, broccoli, strawberries, oranges, papaya, peas, tomatoes

Niacin vitamin B6: 20mg a day
Green peas (fresh): (per cup raw 145g) 3mg
Sunflower seeds: (per cup 140g) 11.7mg
Avocado: (Per fruit 201g) 3.5mg
Other food sources: Meat, fish and mushrooms

Zinc: 15mg a day
Spinach: (per cup cooked 180g) 1.4mg
Pumpkin and squash seeds: (per cup 64g) 6.6mg
Cacao: (100g) 9.6mg
Other food sources: Shellfish, meat, chickpeas, mushroom

Selenium: 70ug a day
Brazil nuts: (Per cup 133g) 2.549mg
Sunflower seeds: (Per cup 128g) 101.5mg
Other food sources: shellfish, meat, mushrooms

Magnesium: 400mg a day
Dark leafy greens (raw spinach): (1 cup raw 30g) 24mg
Squash nuts and pumpkin seeds: (1/2 cup 59g) 325mg
Beans and lentils (soy beans): (1 cup 172g) 148mg
Avodoco: (whole fruit) 58mg
Bananas: (1 small banana) 32mg
Cacao: (1 square) 94mg
Other food sources: sesame seeds, brazil nuts, meat, fish

Smoothie ideas:
Berry Blend
½ cup fresh blueberries
5 strawberries
2 cups kale
1 tbsp chia seeds

1 cup red grapes
2 cups spinach
1 chilled brewed green tea
2 tbsp chopped pecans
1 cup swiss chard

Fruit & Nut
½ apple
½ banana
½ cup pumpkin seeds
10 walnut halves
2tsp cinnamon
2 cups spinach

Green Goodness
½ celery
½ carrot
1 tomato
½ lime
½ bell pepper
2 sprigs coriander

(use as much water as desired)

Cinnamon and chia seeds are excellent to add to smoothies to reduce the sugar that’s released into the bloodstream.
Use Macca Powder once a week in smoothies.
Berries are fantastic to use as well as melon as they are low in sugar.
Try adding Spirulina and Wheat Barley Grass too.

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