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.<\/p>\n
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).<\/p>\n
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.<\/p>\n
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| \n Vitamin<\/strong><\/p>\n<\/td>\n Solubility<\/strong><\/p>\n<\/td>\n Function<\/strong><\/p>\n<\/td>\n RDA<\/strong><\/p>\n<\/td>\n Source<\/strong><\/p>\n<\/td>\n<\/tr>\n A<\/p>\n<\/td>\n Fat Soluble<\/p>\n<\/td>\n Promotes bone growth and general growth<\/p>\n<\/td>\n 1000 mcg<\/p>\n<\/td>\n Yellow and Orange Fruits, Dark Leafy Veg, Milk, Egg Yolk<\/p>\n<\/td>\n<\/tr>\n B1<\/p>\n<\/td>\n Water Soluble<\/p>\n<\/td>\n Carbohydrate metabolization, enhances appetite and digestion<\/p>\n<\/td>\n 1.5 mg<\/p>\n<\/td>\n Wheat Germ, Pork, Legumes, Whole Grains<\/p>\n<\/td>\n<\/tr>\n B2<\/p>\n<\/td>\n Water Soluble<\/p>\n<\/td>\n Required to metabolise fat, protein and carbohydrate<\/p>\n<\/td>\n 1.7 mg<\/p>\n<\/td>\n All Dairy, Egg, Fish, Green Leafy Veg<\/p>\n<\/td>\n<\/tr>\n B3<\/p>\n<\/td>\n Water Soluble<\/p>\n<\/td>\n Lowers cholesterol and helps metabolise fat, protein and carbohydrate<\/p>\n<\/td>\n 19 mg<\/p>\n<\/td>\n Meat, Poultry, Fish, Egg<\/p>\n<\/td>\n<\/tr>\n B6<\/p>\n<\/td>\n Water Soluble<\/p>\n<\/td>\n Required for serotonin and protein metabolization<\/p>\n<\/td>\n 2 mg<\/p>\n<\/td>\n Turkey, Cheese, Soy, Sesame, Nuts, Egg, Legume Meat Poultry. Fish<\/p>\n<\/td>\n<\/tr>\n B12<\/p>\n<\/td>\n Water Soluble<\/p>\n<\/td>\n New tissue production, repair of old tissues and helps in the production of red blood cells<\/p>\n<\/td>\n 2 mcg<\/p>\n<\/td>\n Meat, Poultry, Fish, Dairy Products<\/p>\n<\/td>\n<\/tr>\n Folic Acid<\/p>\n<\/td>\n Water Soluble<\/p>\n<\/td>\n Helps produce red blood cells<\/p>\n<\/td>\n 200 mcg<\/p>\n<\/td>\n All Beans, Green Veg, Meat, Egg, Fish, Asparagus<\/p>\n<\/td>\n<\/tr>\n D<\/p>\n<\/td>\n Fat Soluble<\/p>\n<\/td>\n Required to metabolise calcium and for strong bone and teeth structure<\/p>\n<\/td>\n 5 mg<\/p>\n<\/td>\n Milk, Egg, Fish, Sunlight<\/p>\n<\/td>\n<\/tr>\n (Bonus 1) K<\/p>\n<\/td>\n Fat Soluble<\/p>\n<\/td>\n Required for blood clotting and bone growth<\/p>\n<\/td>\n 80 mcg<\/p>\n<\/td>\n Cauliflower, Egg, Tomato<\/p>\n<\/td>\n<\/tr>\n (Bonus 2) Biotin<\/p>\n<\/td>\n Water Soluble<\/p>\n<\/td>\n Glucose metabolization<\/p>\n<\/td>\n 100 mcg<\/p>\n<\/td>\n Banana, Milk, Legumes, Egg<\/p>\n<\/td>\n<\/tr>\n (Bonus 3) Pantothenic Acid<\/p>\n<\/td>\n Water Soluble<\/p>\n<\/td>\n Metabolization of all foods, nerve and adrenal function<\/p>\n<\/td>\n 7 mg<\/p>\n<\/td>\n Whole grains, eggs, veg, meats<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n Take care to notice that some RDA values are in mcg (micrograms or 1\/1000th<\/sup> of a milligram) and some are mg (milligram) values.<\/p>\n Until next week, make sure you are eating right and staying healthy.<\/p>\n","protected":false},"excerpt":{"rendered":" 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 […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[128,127,145,146,147,148,149,150,120],"class_list":["post-402","post","type-post","status-publish","format-standard","hentry","category-nutrition","tag-biotin","tag-folic-acid","tag-vitamin-a","tag-vitamin-b","tag-vitamin-c","tag-vitamin-d","tag-vitamin-e","tag-vitamin-k","tag-vitamins"],"_links":{"self":[{"href":"https:\/\/www.treadmills.me\/index.php?rest_route=\/wp\/v2\/posts\/402","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.treadmills.me\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.treadmills.me\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.treadmills.me\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.treadmills.me\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=402"}],"version-history":[{"count":7,"href":"https:\/\/www.treadmills.me\/index.php?rest_route=\/wp\/v2\/posts\/402\/revisions"}],"predecessor-version":[{"id":889,"href":"https:\/\/www.treadmills.me\/index.php?rest_route=\/wp\/v2\/posts\/402\/revisions\/889"}],"wp:attachment":[{"href":"https:\/\/www.treadmills.me\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=402"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.treadmills.me\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=402"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.treadmills.me\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=402"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}} |