Joel S. Elkins 
1. Egg
Eggs contain high amounts of protein, vitamins, and minerals. Various studies have found that eggs contain antioxidants, amino acids, beneficial fats, and other important nutrients, which are considered crucial for health and muscle mass. However, the point is to always use only boiled eggs.
2. Green vegetables
Most vegetables have low-calorie intake. However, it provides nutrients including fiber, folic acid, vitamins A, E and C. Such factors help maintain blood pressure and also help in the production of muscles. Since vegetables have high levels of antioxidants, it is a good option to make muscles.
3. Cashew nuts
If you are looking to make muscles. , you can use peanuts, cashews, oatmeal regularly. You can also resort to dry food.
Because of this, nutrients, vitamins B, E, iron, potassium, magnesium, and minerals can be obtained from it. Which helps in the construction of muscles.
4. Food
If you are going to the gym to make muscles, then it is important to reduce the intake of fast food, junkfood, and processed foods. Avoiding the use of such foods benefits health.
Instead, you can use cereals, such as foods made from rice, wheat, pulses, etc. These foods provide you with carbohydrates as well as energy. If you have more energy, you can exercise according to your needs.
5. Fruit
The use of fruits is also essential for making muscles, which are also considered healthy. Vitamins, minerals and many nutrients can be obtained from fruits. It helps in the construction of mussels.
We have provided some related information
When, how often, and how much water should a healthy person drink? Very important information!
How much water should a healthy person drink daily? It is generally believed that a healthy person spins 1.5 liters of water daily and the same amount of water is excreted whether it’s consumed or formed inside.
This is how it is calculated
A person consumes 2.5 liters of water daily. An extra liter of salt goes into the body from the food. That is from the pulses, rice, vegetables, etc. we eat. With water and solid food, the body is 3.5 liters.
The remaining 5 ml of water now undergoes oxidation reductions.
How much water is released from the body?
2.5 liters of water is released from the urine a day. From the sweat and respiratory process, 800 ml of water comes out. Likewise, 200 ml of water, comes out from stool. So over 2.5 liters of water is excreted.
This is a normal situation. Now that you are living in a warm place, a lot of sweat will come out. At that time water is needed. If water is not enough, you will get dehydration. Less water means less urination.
Drinking water in the winter causes a lot of urination. An ordinary healthy person will not be harmed by drinking too much water. But eating less led to dehydration.
It is also known by looking at the color of urine
Observing the color of the urine also shows whether the body needs water. Generally, the color of a person’s urine is not as yellow or straw-colored as the color of the straw.
Now it is understood that you have to drink water until the urine is tight. So your urine has to be tight in terms of how much water you eat. The mouth and body were not dry.
However, in cases of illness, such as kidney failure, water should be consumed less when the organism is swollen.
Has the body received the required amount of water or not?
When water is low in our body then the body starts showing signs of water shortage. When these symptoms occur, we need to drink enough water daily to supply the body with the necessary amount of water.
We all know well that we should drink lots of water. However, we do not drink enough water even though we know it. As a result, we begin to experience changes in our bodies.
How to find out if the right amount of water is reached in the body or not?
Increase in body weight
Increasing body weight indicates that you are not drinking enough water. Various studies have shown that digestion can be increased by 5 percent even if you consume at least 500 milliliters (half a liter) of water a day.
And, it should come as no surprise. Therefore, most health and nutritionists advise to drink more water in order to keep the body weight constant and to lose weight.
Not only that, a slight lack of water in the body, causes mixed signals in the brain and we feel hungry, while we say we need water instead of food.
If you eat one or two glasses of water before meals, it reduces your amount of food, meaning you cannot eat too much.
Indigestion problem solution
If you are taking too long to empty your stomach in the toilet, you need to increase the amount of water. Fluids are needed to get the digested food out of the stomach.
Prolonged constipation is due to the lack of water due to indigestion. Drink enough water to ease digestive function and prevent constipation.
By increasing the amount of water you can feel your constipation decrease. It is advisable to consult a doctor if constipation is not reduced even after drinking water.
Urinary Tract Infection
Urinary tract infections are extremely painful. UTI (urinary tract infection) can be caused by a variety of causes, but most often it is caused by not cleaning the reproductive organs properly.
Water deficiency is another major cause of urinary tract infections. Drinking enough water drains the bacteria out of the urethra.
Symptoms of lack of water in the body are the color of the urine is dark or the urine may be low or even the urine burns. If such symptoms appear, increase the amount of water and even if these symptoms do not subside, you should consult a physician.
Muscle Cramps
In the case of muscle cramps, most people do body stretching or massage. But its treatment is very simple, drink water. Because of the lack of water in the body, the muscle begins to shed. Various studies have shown a relationship between dehydration and muscle fatigue.
Blood circulation is slow when we eat less water. After dehydration, the brain protects the vital organs in the body
The fluid that flows from there sends water from the muscle and the muscle flows.
Due to lack of water, the amount of sodium and potassium in the body starts to go down. So it is very important to eat enough water, especially during the summer and during exercise.
Skin is dry and the lotion doesn’t work
In winter, dry skin is normal. However, other times, when applying moisturizer, your skin may become dry and break down, resulting in water scarcity.
So you should drink water at such times. After the lack of water, the skin loses its natural glow and beauty, at which time the skin needs the most water.
Dry mouth and feeling very thirsty
Another symptom of water loss in the body is dry mouth and tongue. Another symptom of this is feeling very thirsty. In both cases, the body must drink water to complete the water shortage.
Although it is important to mention this symptom, dry mouth, and excessive thirst can be a symptom of another serious illness. It is advisable to consult a physician who has these symptoms even after drinking enough water for a few days.
Headache
Headache is another symptom of low water content in the body. If the head of the sore throat grows more and more minute after minute, you should know that there is water shortage.
In such a situation, the concentration and patience will be lost. After drinking enough water, these problems can be solved.
According to the National Headache Foundation (NHF), headaches are a common symptom of water levels in a person’s body.
In fact, a lack of water in the body leads to a migraine. NHF recommends that you only eat water when you have a headache and do not eat salt. Because these foods increase water loss.
Always tired
If you always get enough sleep regularly but whenever you feel tired or lazy, the body may lack water.
Fatigue can affect your consciousness and concentration. As fatigue makes the body sluggish and careless, the risk of an accident also increases. However, such conditions can be improved by drinking more water throughout the day.
Such are the diseases that occur in the body when water is low
There are other diseases and problems that appear after the water is reduced in the body. If you see these problems, you may find that the amount of water in your body is low.
Bad mood
Reducing the amount of water in the body affects not only physically but also mentally. When the amount of water in the body is low, the person becomes irritable, angry, sluggish, unable to concentrate at work and is unhappy.
Makes the body cold
The water in the blood preserves the body to maintain warmth and maintain its temperature. The body is cold when the amount of water is reduced and the freshwater goes out.
Blurring of eyes and wandering
When water is low, blood circulation decreases not only in the muscle but also in the brain. As a result, eyesight can be blurred and disturbed.
Headaches
According to physicians, serotonin levels change when water is low in the body. Which causes headaches. So now, when you have a headache, drink two glasses of water.
Causes constipation
Water is needed in the body for the digestive tract to pass. If you drink less water, the water in the intestines is pulled into the body and hardened into digested food. Which causes constipation.
Smelling breath
In our busy lives, we forget to drink water. When you talk during work, your coworkers move around and only then do you feel that you are not drinking water and your breath is deep.
Lack of physical ability
As the amount of water in the body decreases, your physical capacity decreases. The body’s capacity decreases by 5 percent when the amount of water in the body is only 5 percent less.
Dry skin
Drinking plenty of water is essential to keep the skin healthy and radiant. Not only this, it is equally important to use a moisturizer on the skin to prevent water from getting into the skin.
Impact on driving ability
A research paper published in the journal Physiology and Behavior shows a decline in driving ability when the body is unable to fully focus on driving.
Fatigue
Lowering the amount of water in the body decreases blood pressure, increases heart rate and decreases blood flow to the brain. All of these make the body tired. Not only that but when the water content is low, the body massages also get tired.
