Vitamins and Minerals

To maintain a healthy body you will need to include protein, calcium, fiber, carbohydrates and lots of vitamins into your diet to give you energy for an active lifestyle. We have already talked about which foods contain these in the last section, but what exactly do these substances do and why do we need to eat so many? The most essential vitamins and minerals are listed below - so lets take a look at them in more detail.

 

Protein	Our skin and our muscle tissue are made from proteins, so it is important to provide the body with enough protein to renew cells, heal wounds and build muscle. Proteins are made up of small amino acids which are broken down and converted by the body to produce even smaller acids which concentrate on the repair and renewal process.. Protein can be found in all animals foods: meat, poultry, fish, eggs, milk etc. Low value proteins are found in soya, wheat, potatoes, nuts and pulse vegetables.
Carbohydrates	Carbohydrates are used by the body to give it energy to move. All starches and sugars are carbohydrates, our system converts these into glucose and other simple sugars which are used as energy or stored as fat in the body. If we have so much carbohydrate that it turns into fat, but we can easily burn it off during the next day or workout. Sources include: bread, flour, cereals, sugar, and especially potato foods. Alcohol is used by the body as a carbohydrate too but in lower quantities.
Dietary Fibre	Fibre is important for a number of reasons. Firstly, it helps the digestive system to process food. It prevents constipation, reduces fat and sugar intake of the body, and helps maintain a healthy system. Fibre is what makes you feel 'full', so foods high in fibre will help us feel we have eaten well. This can also reduce our appetite when we need to control our eating habits. It can be found in plant based foods such as, wheat, oats, vegetables, bread and pasta. The main sources are bran (cereal and breads), and pulses; such as kidney beans, peas, lentils and barley products.
Vitamin A	Without vitamins, our body's can't break down and absorb nutrients for energy, growth and repair of body tissue. Vitamin A helps us fight infection by strengthening cell walls and is also good for the skin and eyesight. Found in: liver, cheese, milk, oils, carrots and apricots.
Vitamin B	B vitamins are used as a foundation for cells and DNA (Folic Acid), and to help break down carbohydrates, proteins and fats to release energy (B1, B2, B6, B12). They are also essential for a healthy nervous system. There are many vitamins which do the same job and so are classified under the same heading of 'B' vitamins. This type of vitamin cannot be stored in our bodies so must be supplied every day. Folic Acid is found in offal and raw green vegetables, and the rest are found in eggs, bread, pork, flour, bread, cheese and milk.
Vitamin C	The main functions of this vitamin is to fight infection, absorb iron and to keep our skin healthy. Like the B vitamins, this cannot be stored in the body so needs to be included in a daily diet. Good quantities can be found in fruit (especially citrus fruit) and potatoes.
Vitamin D	Used to help us absorb calcium and build strong bones and healthy teeth. Our bodies produce Vitamin D by the action of the sun on our skin; and also stimulates the nutrient into action - so it is important to get out into the sunshine as much as possible. You can also supplement vitamin D with: eggs, margarine, fish liver oils and butter.
Vitamin E	Valuable to anyone doing vigorous exercise as it helps the body take in and use oxygen to its maximum. This helps blood flow around the body and can help the brain function as well. Vitamin E can be found in vegetable oils, cereals and eggs.
Calcium	Small amounts of a variety of minerals should be included in your daily diet, particularly calcium and iron. Calcium is used to maintain healthy bones and teeth so is always in constant demand. Dark green vegetables, milk, fish and beans all contain good amounts of calcium.
Iron	Iron is needed for the formation of red blood cells which carry oxygen around the body. Women need more iron than men due to a number of factors such as hormonal development, childbirth, and menopause. Good sources include: liver, kidneys, fish, whole-meal bread, eggs, dried fruit, cereals and green vegetables.
Fats	Although you may think fat is a taboo subject, it is never-the-less important to include amounts of fat in the daily diet. Fat literally oils the joints of the body and digestive system and makes bending and stretching movements easier. Fat is also a good source of energy and makes food palatable enough to eat. We also need fat to help us digest and adsorb certain vitamins. ALL these functions can be achieved using very small amounts of fat and too much fat is very unhealthy. Main sources of  saturated fat include: butter, margarine, milk, cheese and meat, and cereals, fish, nuts and poultry for polyunsaturated fats.
Salt	Another important important addition to a healthy diet, salt is used by the body to maintain the correct fluid balance and blood pressure, although too much can cause high blood pressure. Often used in the processing of meat and fish.
Water	Neither a vitamin nor a mineral, water is essential for a healthy body. Drink at least 8 or 9 cup fulls per day or substitute with milk or fruit juice as these contain high water levels. We need water for the blood, digestion of food and to keep skin healthy (and to sweat etc).

To summerise then, we need protein for the skin and muscles, calcium for the bones and fat for the joints. Vitamin E is used to help us take in oxygen, and Iron helps circulate it though the body. We also need fibre, salt and water to keep our internals in good shape and carbohydrate to give us the energy to move around. Finally, Vitamins A, B, C and D all help us absorb the items above into our body - without these, we could not break down the foods we eat and use them for keeping the body alive.

As discussed in the Eating To Develop section, we need to make sure we eat enough food to take in all the vitamins and minerals needed for daily life. Three meals per day, no more than  5 hours apart, with maybe a few healthy snacks in between (if you feel extra hungry) will be ideal for an active lifestyle. You can never overdose on vitamins or minerals so it is best to make sure you have eaten enough rather than try to accurately predict how much you have eaten. Usually, two daily doses of meat, potatoes and vegetables will ensure you have enough nutrition for an active lifestyle. Fitness trainers may also consider vitamin and mineral supplements as a heavy fitness schedule will take a massive chunk of nutrients out of the food we eat. See Suppliments.