In most cases, we could get the vitamins through a healthy eating plan.
I will tell you below, what vitamins are, what each does for your body and what foodstuff you can get these vitamins from. Let's get stuck in..
What are Vitamins?
Vitamins are a micronutrient found in plant and animal products that have derived their vitamin content from the animals’ diet. They are made up of 2 types, which are water soluble and fat soluble.
Water-soluble vitamins are the B complex and vitamin C.
Fat soluble vitamins are vitamins A, D, E, K.
What do they do?
As there are two types, I will break down their individual uses to make things as clear as possible.
B Complex (B1 – Thiamine, B2 – Riboflavin, B3 – Niacin, B5 – Pantothenic Acid, B6 – Pyridoxine, B12 – Cobalamin, and Folic Acid.)
These are generally helpful in the proper use of Carbohydrates, and the release of energy.
You should make sure that enough of these vitamins are consumed within your normal diet.
Otherwise, a deficiency can lead to negative effects on the hair, nails, skin, nervous system, and digestive system.
Vitamin C – This vitamin works with the B complex, to assist with the recovery process after intense training. It will help to avoid muscle pain and stiffness and help to alleviate delayed onset of muscle soreness (D.O.M.S). It also helps to keep your gums, and skin healthy and helps to control stress.
Vitamin A – This vitamins job is to help with your eyesight and to have a protective effect on the cell membranes within our body and skin.
Vitamin D – This vitamin assists with strengthening teeth and bones, by maintaining the correct levels of calcium and phosphorous in the body.
Vitamin E – Many bodily functions are assisted by this vitamin, namely enabling proper blood circulation, reducing water retention, stimulating the healing of scar tissue and decreasing the bodies Oxygen requirement.
Vitamin K – This vitamins’ main purpose is to enable our blood to clot.
How much do I need?
The RDA of vitamins is shown in the table below.
Where do I get them?
As well as from what is shown in the above table, each vitamin can be found in these foods. In addition to food, we can take supplements, but a healthy and diverse diet should give us a great foundation of vitamins.
- B1 (Thiamin) – Milk, Eggs, Whole-wheat grain.
- B2 (Riboflavin) – Milk, Liver, Kidney, Cereals.
- B3 (Niacin) – Milk, Fish, Meat, Potatoes.
- B5 (Pantothenic Acid) – Cereals, Beans, Peas.
- B6 (Pyridoxine) – Eggs, Meat, Fish, Whole-wheat grain.
- B12 (Cobalamin) – Milk, Fish, Liver, Eggs, Cheese.
- Folic Acid – Green, Leafy Vegetables. (preferably raw)
- Vitamin C – Citrus Fruit, Fresh Vegetables.
- Vitamin A – Liver, Kidney, Eggs, Carrots, Squash.
- Vitamin D – Eggs, Fish, Cereals.
- Vitamin E – Vegetables & Vegetable Oil, Milk, Soya Beans.
- Vitamin K – Vegetables, Liver, Egg yolk.
I hope this short guide has given you some food for thought (pun partly intended) and gives you an understanding of what each vitamin does for your body.
If there is any particular area of your body that you are having a health problem, it could be caused by a vitamin deficiency. If you include the foods that deliver that vitamin into your diet, you could start to notice a positive improvement.
If you would like to take a look at our meal plan here at the Fit Father Project, we offer a full 1-Day meal plan that can be sent directly to your inbox within the next few minutes.
All you need to do is click the box below, tell us which email address to send it to, and we'll get it taken care of.
If you have any questions, please feel free to drop a note in the comments box below or on our Fit Father Project Facebook Page. I read and respond to every comment, so it would be a pleasure to hear from you.
I wish you every success!
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