Basic Vitamins

Some of you had some questions on vitamins.  Here is a breakdown of the basic vitamins.  These were taken directly from this site, EatRight.Org

I have edited some foods out, such as breads and cereals…  The truth is, you can get most of what you need from natural foods.  I don’t trust allot of the processed crap out there, as it is mostly synthetic forms of vitamins.

I do think other herbs and supplements, such as milk thistle, green tea, ginger, tumeric, thyme, andof the such should be researched for its beneficial use..but of course not endorsed or…evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.

I don’t recommend a brand to anyone,  but I do take a multi-vitamin, and try to take 3 or 4 fish oil pills per day.  There is plenty of reasons to take fish oil.  You should try to become familiar with the different types of fats and oils.  Here is an article by Dr. Mercola explaining the different omega oils.

Vitamin B1 (Thiamine)

Thiamine helps breakdown carbohydrates and proteins for energy. Taking more than the DRI does not appear to enhance performance.

• DRI: 1.2 mg (men), 1.1 mg (women)
• Good sources: Whole and enriched grains and fortified cereals

Vitamin B2 (Riboflavin)

Riboflavin is integral to energy production. It also plays a role in red blood cell formation. Athletes need the DRI of this vitamin.

• DRI: 1.3 mg (men), 1.1 mg (women)
• Good sources: Almonds, milk, yogurt, wheat germ.

Niacin

Niacin supports both anaerobic and aerobic performance. Too much or too little niacin can shift your body’s use of energy from fat to carbohydrates or vice versa; this might affect performance.

• DRI: 16 mg (men), 14 mg (women)
• Good sources: Meat, fish, poultry, peanuts, peanut butter.

Vitamin B6

Vitamin B6 is involved in over 100 metabolic reactions in your body, including the production of energy and hemoglobin, a protein in red blood cells. Intakes below the DRI can hurt performance.

• DRI: 1.3 mg (31-50 year-old), 1.7 (men 51 and over), 1.5 (women 51 and over)
• Good sources: Meat, fish, poultry, eggs, beans whole grains, seeds and oysters

Vitamin B12

Because of its role in red blood cell formation, B12 is crucial for getting oxygen to tissues. B12 is only found in animal products, putting vegan and vegetarian athletes at risk for anemia. Such groups should try to get as much B12 from food as possible. Taking a B12 supplement or eating B12-fortified foods also may be needed.

• DRI: 2.4 mcg
• Good sources: Seafood, meats, milk and cheese, eggs.

Folate

Folate is important for cell production, heart health and protection against birth defects. The DRI appears to be enough to support the energy demands of athletes. Female athletes of childbearing age should include folate in their diet every day.

• DRI: 400 micrograms
• Good sources: Enriched grains, dark leafy greens, whole-grain breads and citrus fruits

Vitamin C (I do take an extra dose of this when the flu season is around)

Perhaps the most famous antioxidant, vitamin C offers a wide-variety of health benefits, including protecting from infection and damage to body cells, helping produce collagen (the connective tissue that holds bones and muscles together), protecting your body from bruising by keeping capillary walls and blood vessels firm; and helping in the absorption of iron and folate.

• DRI: 90mg (men), 75mg (women)
• Good sources: citrus fruits (oranges, grapefruits and tangerines), strawberries, sweet peppers, tomatoes, broccoli and potatoes

Pantothenic Acid

This vitamin is needed for the breakdown of fats, proteins and carbohydrates into usable energy. It is found in almost all plant and animal foods. Athletes should aim to meet the adequate intake for pantothenic acid.

• DRI: 5 mg
• Good sources: Poultry, seafood, nuts, seeds, avocados and whole grains

Biotin

Biotin plays an important role in energy production.

• DRI: 30 mcg
• Good sources: Nuts, eggs, and fish

Vitamin D

“Vitamin” D is actually a hormone, not a vitamin. Your body can make its own vitamin D with enough sun exposure. Vitamin D is important for bone health; athletes in weight-sensitive sports such as gymnastics, running or cycling should take care to get enough. A physician may suggest Vitamin D and/or calcium supplements for some athletes.

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1. Grocery List / Lesson / Rant
2. Week 2, Day 3…and 3 nutrition tips.
3. Food is Fuel III: The final note.
4. Time to Lean and get healthy
5. Food is Fuel…not poison. Part II