Buckeye Sports Nutrition
Vitamins
Vitamins are important co-factors in nearly every energy pathway in your body! In order to perform at your best, be sure to get your daily need of vitamins.
Some people believe it is necessary to take supplements to get enough vitamins. The good news is: You can get your needed vitamins if you eat a balanced variety of foods. Eat according to the food guide pyramid and be sure to include a variety of foods in each group. The chart below will help you see what sort of variety would help you achieve this.
If you do want to take a vitamin supplement to assure you are meeting your needs, a one-a-day type of supplement is all that you need. The supplement should have approximately 100% or the "DRI" for many of the nutrients listed on the label. Additionally, look for the USP emblem to assure your vitamin supplement meets quality standards. Again, a supplement is not necessary but might be helpful if you have a poor diet.
Vitamins are categorized as fat-soluble or water-soluble. The fat-soluble vitamins require fat in your diet to ensure absorption. Notice some vitamins like B6 and B12 are found mostly in animal products. If you eat a low calorie diet (<1600 kcals) or if you are vegetarian, it is difficult to get the needed vitamins for optimal performance.
| Vitamin | Best Food Choices |
A |
Liver, fortified margarine and milk, any bright orange or dark green fruit or vegetable |
D |
fortified milk, fish, eggs (yolk), sausage |
E |
nuts, seeds, oils, wheat germ, peanut butter |
K |
dark green vegetables, raw cauliflower, out intestines can make some |
| Thiamin | whole and enriched grains, breads, beans |
| Riboflavin | milk, enriched grains, mushrooms |
| Niacin | bran, tuna, chicken, beef, peanuts, enriched grains |
| B6 | animal protein, spinach, broccoli, bananas |
| Folate | orange juice, green leafy vegetables, enriched grains |
| B12 | animal foods (not natural in plants) |
| Biotin | egg yolks, cheese, peanut butter |
| Pantothenic Acid | found in most foods |
| C | anything that grows in the sun like citrus fruits, vegetables, strawberries |
If you eat enough carbohydrate selections from the bottom layer of the pyramid, you will likely be getting many of the vitamins because these foods are enriched (by law) with thiamin, riboflavin, niacin and folate.
