Vitamins

• Vitamins are essential organic compounds your body needs for metabolism and performance.
• Types of vitamins:
  • Water-soluble vitamins (B-complex, vitamin C):
    • Not stored in large amounts; excess is excreted in urine.
  • Fat-soluble vitamins (A, D, E, K):
    • Stored in body fat and the liver.

Vitamins, functions, and sources

Vitamin	Function	Food sources
Vitamin A	Vision, skin, immune function	Liver, dairy, carrots, spinach
Beta-carotene	Antioxidant, converted to vitamin A	Sweet potatoes, squash, kale
Vitamin D	Bone health, calcium absorption	Fish, fortified milk, eggs
Vitamin E	Antioxidant, immune function	Vegetable oils, nuts, seeds
Vitamin K	Blood clotting, bone health	Leafy greens, broccoli, asparagus
Vitamin C	Wound healing, immunity, antioxidant	Citrus fruits, peppers, strawberries
Thiamin (B1)	Carbohydrate metabolism, nerve function	Whole grains, pork, beans
Riboflavin (B2)	Red blood cell formation, energy metabolism	Dairy, eggs, green vegetables
Niacin (B3)	Coenzyme for carbohydrate, protein, and fat metabolism; supports nervous system function; high intakes may lower cholesterol.	Lean meats, fish, whole grains, legumes, peanuts, fortified cereals.
Pyridoxine (B6)	Coenzyme for protein metabolism, nervous system, and immune function; involved in hormone and red blood cell synthesis.	Chicken, bananas, fortified cereals, potatoes, nuts, beans, spinach, salmon.
Folate	Essential for growth, red blood cell formation, and DNA synthesis; reduces risk of neural tube defects.	Leafy greens, citrus fruits, beans, fortified grains.
Cobalamin (B12)	Vital for red blood cell formation and nervous system health.	Meat, fish, poultry, eggs, dairy, fortified cereals.
Biotin	Aids in fat metabolism and utilization of B vitamins.	Nuts, seeds, eggs, liver, yeast, whole grains.
Pantothenic acid	Essential for normal growth and metabolism.	Meat, fish, eggs, dairy, whole grains, avocados.

Minerals

Minerals support bone structure, metabolism, nerve function, and energy production.

Minerals, functions, and sources

Mineral	Function	Food sources
Calcium	Bone health, muscle contraction, nerve function.	Dairy, fortified foods, leafy greens.
Phosphorus	Energy metabolism, DNA synthesis, bone strength.	Dairy, meat, fish, eggs, whole grains.
Magnesium	Enzyme activation, muscle and nerve function, bone health.	Nuts, seeds, whole grains, leafy greens.
Molybdenum	DNA metabolism, enzyme production.	Legumes, whole grains, dairy.
Manganese	Connective tissue and bone development, carbohydrate metabolism.	Whole grains, nuts, legumes, tea.
Copper	Iron metabolism, bone health, skin and hair pigmentation.	Liver, shellfish, nuts, seeds.
Chromium	Glucose metabolism, insulin function.	Meat, whole grains, nuts, cheese.
Iodine	Thyroid hormone production, energy regulation.	Iodized salt, seafood, dairy.
Iron	Oxygen transport, hemoglobin and myoglobin formation.	Red meat, poultry, fish, beans, fortified cereals.
Selenium	Antioxidant, thyroid function, immune health.	Seafood, nuts, eggs, dairy.
Zinc	Immune function, wound healing, protein synthesis.	Meat, shellfish, dairy, nuts, whole grains.

Iron and calcium for athletes

• Iron is crucial for oxygen transport via hemoglobin.
• Iron deficiency is common in endurance athletes, especially females.
• Symptoms of iron deficiency:
  • Fatigue
  • Poor concentration
  • Decreased performance
• Heme vs. non-heme iron:
  • Heme iron (animal sources): More bioavailable.
  • Non-heme iron (plant sources): Absorption is enhanced with vitamin C.
• Calcium’s role in bone health:
  • Essential for bone growth and maintenance.
  • Regulates muscle contraction and nerve signaling.
  • Deficiency increases fracture risk.

Caloric vs. nutrient density

• Nutrient-dense foods provide essential vitamins, minerals, and macronutrients relative to their calorie content.
• Examples of nutrient-dense foods:
  • Vegetables, fruits, lean proteins, whole grains.
• Calorie-dense foods provide high energy but few nutrients.
  • Examples: Sugary beverages, refined grains, processed snacks.
• Athletes should focus on nutrient-dense foods to optimize performance and recovery.