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Vitamins B-A-D Are Good For You

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.

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