In Muscle-fibersorder to enhance your lean body mass/ muscles mass, one should modify their eating, sleeping and excersizing pattern. They should include a healthy food in their diets with should be the ideal combination of fruits, vegetables, cereals and legumes. Today we are introducing an ideal diet for nervous and muscles strenthening diet, and it is as follows:

Food Item Amount Calories (kcal) Protein (g)
Early Morning
 Flax Seed Oil

Lukewarm water with lemon

1 spoonful

1 Cup

Tea (without sugar) 1 cup 35 4
Marie biscuits 2 56
Skimmed milk with sugar 1 glass 90 8
Brown bread upma 1 plate 205 6
Besan Chilla 2 290 12
Fruit salad (include) 1 small bowl 40
Veg Khichdi 1 medium bowl 202.5 9.5
Veg raita 1 small bowl 75 3.5
Mix veg salad 1 bowl 30 2
Tea (without sugar) 1 cup 35 4
Wheat rusk 2 120 6
Dinner (1 spoonful of flax seed between dinner)
Missi roti (without oil) 2 200 6
Mix veg 1 medium bowl 95 4
Curd 1 small bowl 30 1.5
Total 1213 kcal 54.5 g

NOTE: it is advisable to consume the below mentioned things in your diet too.

 Citrus Fruit

Folic acid, found in fortified orange juice and grapefruit juice, is essential to tissue development. Fortified juices may also contain calcium, which plays a role in muscle contractions and helps nerves function properly. Citrus fruits are also a good source of vitamin C, which promotes wound healing.


Bananas provide potassium, which helps your muscles contract. Potassium is also important for the health of your nervous system. Bananas are also a good source of B6.

Cruciferous Vegetables

Cruciferous vegetables such as broccoli, cauliflower and brussels sprouts contain vitamin B6, important for proper nerve function. Cruciferous vegetables are also a good plant source of calcium. You need calcium for proper nerve and muscle function.

Leafy Greens

Dark green leafy vegetables such as spinach, kale and chard are one of the few plant sources of magnesium. Your body uses magnesium to carry oxygen to your muscles and nerves so they can function properly. Leafy greens also contain folic acid and calcium.

Dry fruits

Dry fruits such as Nuts, hazelnuts, cashews or almonds are high in Potassium: 680mg, Magnesium: 163mg, Calcium: 114mg and Sodium: 0 mg. hence they proves to be vital for muscles and nerves strengthening.

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