Growing up, we were always told by our parents to eat our fruits and veggies so we can get bigger and stronger. Later, in elementary school, we learned the food pyramid and that fruits and veggies are important because they provide vitamins and minerals that help our bodies. But, which vitamins specifically help athletes? After all, not everyone knows what vitamins A or K do for the body specifically. Here's a quick guide that can help inform athletes and dietitians alike.
Vitamin B1: Vitamin B1 helps break apart carbohydrates to make energy available for the body. In other words, vitamin B1 helps increase stamina and create energy over a longer period of time. A good source of vitamin B1 is whole grains such as cereal or bread.
Vitamin B2: Vitamin B2 helps create red blood cells, which in turn helps carry oxygen to and from the heart. Milk and yogurt are high in vitamin B2.
Vitamin B6: Vitamin B6 is used to produce energy and hemoglobin, which are used by the red blood cells to carry oxygen. Meats and fish contain high amounts of vitamin B6.
Vitamin B12: Vitamin B12, like vitamins B2 and B6, help red blood cells carry oxygen from the heart to the tissues. The process of oxygen transportation to the rest of the body is important in sports and living in general. In other words, the faster your body can transport oxygen, the better off you are in terms of ay physical activity. Seafood and meat are good sources of vitamin B12.
Vitamin C: Vitamin C is primarily an antioxidant, which helps protect your body and body cells from damage and infection. This also helps repair collagen, the connective tissue that holds together bones and muscles. Citrus fruits, like oranges, are especially high in vitamin C.
Vitamin D: Vitamin D helps strengthen bones. Especially for younger athletes, maintaining good bone health is important to ensure proper growth. Vitamin D is found primarily in milk, eggs, and other dairy products.
Calcium: Similar to vitamin D, calcium helps strengthen bones and teeth. But, calcium also helps prevent blood clotting and maintain proper muscle and nerve function. Salmon and dairy products are high in calcium.
Phosphorous: Phosphorous helps form strong bones and transfer energy around the body. Foods high in phosphorous include oatmeal and milk.
Sodium/Potassium: Both of these minerals help keep the inside of your body working normally. Sodium controls the body's cells, while potassium maintains blood pressure. Sodium is found in many foods that contain salt, like pretzels or crackers. Bananas and oranges contain a high amount of potassium.
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