Hi again. Though all vitamins (A, B, C, D, E, H and K) are essential for us to remain and function at our optimum health levels, Vitamins A, B (B1, B2, B3, B6, and B12) and D are especially important to the strength trainers and those who work out on a regular basis.
Vitamins are basically organic in nature and aid in the performance a number of biochemical functions in the body. They help trigger necessary chemical reactions. They are essentially micronutrients (required in very small quantities).
I have put together a list of the A, B, D Vitamins ( + 3 other vitamins as bonus) to showcase why they are important for all of us who train at least thrice a week, what their RDA values are and what are the good sources from where they may be had. No vitamins/supplements should be taken without consulting a doctor.
|
Vitamin |
Solubility |
Function |
RDA |
Source |
|
A |
Fat Soluble |
Promotes bone growth and general growth |
1000 mcg |
Yellow and Orange Fruits, Dark Leafy Veg, Milk, Egg Yolk |
|
B1 |
Water Soluble |
Carbohydrate metabolization, enhances appetite and digestion |
1.5 mg |
Wheat Germ, Pork, Legumes, Whole Grains |
|
B2 |
Water Soluble |
Required to metabolise fat, protein and carbohydrate |
1.7 mg |
All Dairy, Egg, Fish, Green Leafy Veg |
|
B3 |
Water Soluble |
Lowers cholesterol and helps metabolise fat, protein and carbohydrate |
19 mg |
Meat, Poultry, Fish, Egg |
|
B6 |
Water Soluble |
Required for serotonin and protein metabolization |
2 mg |
Turkey, Cheese, Soy, Sesame, Nuts, Egg, Legume Meat Poultry. Fish |
|
B12 |
Water Soluble |
New tissue production, repair of old tissues and helps in the production of red blood cells |
2 mcg |
Meat, Poultry, Fish, Dairy Products |
|
Folic Acid |
Water Soluble |
Helps produce red blood cells |
200 mcg |
All Beans, Green Veg, Meat, Egg, Fish, Asparagus |
|
D |
Fat Soluble |
Required to metabolise calcium and for strong bone and teeth structure |
5 mg |
Milk, Egg, Fish, Sunlight |
|
(Bonus 1) K |
Fat Soluble |
Required for blood clotting and bone growth |
80 mcg |
Cauliflower, Egg, Tomato |
|
(Bonus 2) Biotin |
Water Soluble |
Glucose metabolization |
100 mcg |
Banana, Milk, Legumes, Egg |
|
(Bonus 3) Pantothenic Acid |
Water Soluble |
Metabolization of all foods, nerve and adrenal function |
7 mg |
Whole grains, eggs, veg, meats |
Take care to notice that some RDA values are in mcg (micrograms or 1/1000th of a milligram) and some are mg (milligram) values.
Until next week, make sure you are eating right and staying healthy.