Why it’s important:
Vitamin B12 supports nerve health, which controls muscle movement and coordination. Deficiency can cause numbness, weakness, and mobility issues.
How to get it:
- Step 1: Include animal products such as meat, dairy, and eggs in your diet.
- Step 2: For vegetarians or vegans, consider fortified cereals or B12 supplements.
- Step 3: Get your B12 levels checked with blood tests if you experience weakness or tingling.
3. Vitamin C – The Collagen Creator
Why it’s important:
Vitamin C is crucial for collagen synthesis, which supports tendons, ligaments, and joints—all vital for leg mobility and strength.
How to get it:
- Step 1: Eat plenty of fruits like oranges, strawberries, kiwi, and vegetables like bell peppers and broccoli.
- Step 2: Include raw or lightly cooked veggies to preserve vitamin C.
- Step 3: Consider a vitamin C supplement during cold seasons or if your diet lacks fresh produce.
4. Vitamin E – The Antioxidant Shield
Why it’s important:
Vitamin E protects muscle cells from oxidative damage and supports blood flow, improving endurance and muscle recovery.
How to get it:
- Step 1: Eat nuts (almonds, hazelnuts), seeds, spinach, and avocado.
- Step 2: Use vegetable oils like sunflower or safflower oil in cooking.
- Step 3: Avoid overcooking to preserve vitamin E content.
5. Vitamin K – Bone Strength & Repair
Why it’s important:
Vitamin K helps with calcium binding to bones, ensuring strong leg bones that support muscle activity and mobility.
How to get it:
- Step 1: Eat leafy greens such as kale, spinach, and Swiss chard regularly.
- Step 2: Add fermented foods like natto (rich in K2) for enhanced benefits.
- Step 3: Maintain a balanced diet to support bone and muscle health.
CONTINUE READING ON THE NEXT PAGE 🥰💕
