Vitamins are a vital part of our diet. They are not a direct source of energy, but they aid in the conversion of carbohydrates, fat, and protein into energy. This is extremelly important to runners. Here are the most important vitamins, their benefits, and in what foods to find them in:
Vitamin B-Complex
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Vitamin A
Benefits:
- Critical to the development of bones and teeth
- Helps maintain good eyesight
- Enhances the immune system
- Prevents red blood cell damage
- Dark green leafy vegetables
- Yellow-orange vegetables and fruits
- Liver
- Milk
- Butter
Vitamin B-Complex
Benefits:
- Provides energy by converting carbohydrates into glucose
- Essential to the metabolism of fats and proteins
- Assits in growth
- Contributes to appetite
- Whole grain cereals
- Green vegetables
- Nuts
- Beans
- Poultry
- Fish
Vitamin C
Benefits:
- Helps the formation of scar tissue
- Fights bacterial infection
- Reduces the impact of some allergy producing substances
- Helps prevent the common cold (Controversial)
- As an antioxidant, fights cancer, cataracts, and heart disease
- Broccoli
- Tomatos
- Oranges
- Grapefruit
- Cantaloupe
Vitamin D
Benefits:
- Critical for bone development and strength
- Mantains a stable nervous system
- Maintains a normal and strong heartbeat
- Helps in blood clotting
- Fish-liver oils
- Fortified milk
- Egg yolks
- Tuna fish
Vitamin E
Benefits:
- Lessens oxidative damage after hard training
- Prevents lung damage from many pollutants
- Vital to the immune system
- Vegetable oils
- Wheat germ
- Whole grains
- Rice
- Leafy vegetables
Vitamin K
Benefits:
- Essential to blood clotting
- Green leafy vegetables
- Vegetable oils
- Fish
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