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Vitamins and minerals

 

Vitamins are essential for EVERYONE not just weightlifters.

We ingest vitamins with our food and the body needs them in minute amounts. Different foods contains the different vitamins we need so its important to have a varied diet to ensure you get enough.

 

Here I list the important vitamins our body needs and why the body needs them and I will list the food types you can get them from as well , this way you can be sure to vary your diet appropriately.

 

IMPORTANT : Do not ingest more than the Recommended Daily Allowance (RDA) for any vitamin. This means that if you take vitamin supplements along with normal food intake its easy to overdo it so just be careful.

 

Vitamin B1 (Thiamin)

 

Why its needed : Helps release energy from the carbohydrates you ingest.

Important for your nerves, muscles and hearts health.

 

Found in : Whole grains, pork, nuts, sunflower seeds.

 

 

Vitamin B2 (Riboflavin)

 

Why its needed : Helps release energy from the carbohydrates you ingest.

Important for your nerves, muscles and hearts health.

 

Found in : Whole grains, pork, nuts, sunflower seeds.

 

 

Vitamin B3 (Niacin)

 

Why its needed : Needed to metabolise energy.

Important for skin and your digestion.

 

Found in : Liver, pork, poultry, fish, nuts, green leafy vegetables, whole grains, milk and eggs.

 

 

Vitamin B5 (Pantothenic Acid)

 

Why its needed : Helps against stress and is used for energy production.

Important for skin and nerves.

 

Found in : Nuts, beans, seeds, green leafy vegetables, poultry and milk.

 

 

Vitamin B6 (Pyridoxine)

 

Why its needed : Helps produce body tissue from protein. Release of glycogen from the liver and from muscles.

Important for red blood cell production.

 

Found in : Beans, sunflower seeds, poultry, liver, eggs, green leafy vegetables and bananas.

 

 

Vitamin B12 (Cyanocobalamin)

 

Why its needed : Formation of red blood cells. Functioning of nervous system.

Important for growth in children.

 

Found in : Meat, fish, poultry, dairy and eggs.

 

 

Biotin

 

Why its needed : For energy metabolism.

 

Found in : Eggs and liver.

 

 

Folic Acid

 

Why its needed : Formation of red blood cells. Helps to break protein down in the body.

Very important for pregnant women in cell division.

 

Found in : Green leafy vegetables, nuts, whole grains, beans, fruit, liver and eggs.

 

 

Vitamin C (Ascorbic Acid)

 

Why its needed : Its needed for skin, cartilage, bones and teeth.

Important as an antioxidant, absorption of iron and for the immune system.

 

Found in : Citrus fruits such as oranges, lemons and limes. Berries, green leafy vegetables, cauliflower, tomatoes, peppers and potatoes.

 

 

Vitamin A (Retinol)

 

Why its needed : Body tissue, growth and reproduction.

Important for skin and hair

 

Found in : Liver, carrots, broccoli, spinach, cheese, fruits and milk.

 

 

Vitamin D3 (Cholecalciferol)

 

Why its needed : Needed to regulate calcium metabolism, needed for bones.

 

Found in : Dairy products, tuna, salmon and cod liver oil. And also sunshine, contact with ultra violet light manufactures it.

 

 

Vitamin E ( D-Alpha-Tocopherol)

 

Why its needed : Needed as an antioxidant in preventing cell membrane damage.

 

Found in : Seeds, nuts, vegetable oil, whole grains and green leafy vegetables.

 

 

Vitamin K (Phylloquinone)

 

Why its needed : Needed for blood clotting.

 

Found in : Green leafy vegetables.

 

 

Vitamin D3 (Cholecalciferol)

 

Why its needed : Needed to regulate calcium metabolism, needed for bones.

 

Found in : Dairy products, tuna, salmon and cod liver oil. And also sunshine, contact with ultra violet light manufactures it.

 

 

Vitamin D3 (Cholecalciferol)

 

Why its needed : Needed to regulate calcium metabolism, needed for bones.

 

Found in : Dairy products, tuna, salmon and cod liver oil. And also sunshine, contact with ultra violet light manufactures it.

 

 

Vitamin D3 (Cholecalciferol)

 

Why its needed : Needed to regulate calcium metabolism, needed for bones.

 

Found in : Dairy products, tuna, salmon and cod liver oil. And also sunshine, contact with ultra violet light manufactures it.

 

 

Vitamin D3 (Cholecalciferol)

 

Why its needed : Needed to regulate calcium metabolism, needed for bones.

 

Found in : Dairy products, tuna, salmon and cod liver oil. And also sunshine, contact with ultra violet light manufactures it.

 

 

Minerals important to the body

 

The most important minerals to the body are as follows;

 

 

Calcium

 

Why its needed : Strength of bones and teeth. Needed to offset osteoporosis.

 

Found in : Dairy, kale, tofu and oysters

 

 

Phosphorus

 

Why its needed : Its vital as it is a part of every cell.

 

Found in : Whole grains, eggs, fish, milk and poultry

 

 

Magnesium

 

Why its needed : Acts as an activator of enzymes

 

Found in : Green vegetables, nuts, meat and whole grains.

 

 

Sodium

 

Why its needed : Needed for fluid consumption.

 

Found in : Salt and animal products and seafood.

 

 

Chlorine

 

Why its needed : Needed for digestion fluids.

 

Found in : Salt, meat, seafood, milk and eggs.

 

 

Potassium

 

Why its needed : Protein and carbohydrate metabolism.

 

Found in : Milk, vegetables, fruits and meat.

 

 

Sulphur

 

Why its needed : Metabolite synthesis.

 

Found in : Seafood, milk, eggs, meat, poultry and cheese.

 

 

 

The following minerals are important to the body but only in small amounts.

 

                        Iron                 Chromium

                        Copper            Molybdenum

                        Zinc                 Selenium

                        Manganese      Tin

                        Iodine              Vanadium

                        Cobalt              Silicon

                        Fluoride           Nickel


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