Sports and Nutrition Part 7

 

Sports and Nutrition Part 7, In this part we would learn about minerals in Nutritive component of Diet. 

Minerals Sports and Nutrition Part 7

A) IodineSports and Nutrition Part 7

1. It Helps In The Production Of Hormones In The Thyroid Gland.

2. It Is Also Significant For Proper Growth And Development Of The Body.

3. Lack Of Iodine Can Cause Goitre (Swollen Thyroid Gland) And Mental Retardation.

4. It Is Found In Iodised Salt, Fish And Sea Food.

B) Iron

1. It Is Essential In The Production Of Haemoglobin.

2. Its Deficiency Causes Anaemia

Sources are Liver, Meat, Egg, Dry Fruits, Spinach, Banana, And Green Leafy Vegetables.

C) Calcium

1.  Growth And Development Of Our Bones And Teeth.

2. Makes The Teeth And Bones Strong And Healthy.

3. Helps In Blood Clotting.

4. Deficiency May Cause Rickets.

5. Sources Are Milk, Orange Juice, Eggs, Yogurt, Green Leafy Vegetables And Cereals.

D) Potassium

1. Helpful In Keeping The Nervous System And Muscular System Fit And Active All The Time.

2. Helps In Maintaining The Amount Of Water In Blood And Tissues.

3. Sources Are Peanuts, Citrus Fruits, Beans, Banana, Tomatoes.

E) Sodium

1. It Helps In Muscular Activities.

2. It Also Helps In The Transmission Of Nerve Impulses.

3. Its Main Sources Are Table Salt, Pickles, Butter.

F) Sulphur

1. helpful for the formation and functioning of cells of body.

2. helpful in the formation of hair and nails.

Sources are egg, radish, pulses, carrot, peas, spinach, tomato, cabbage.

Here we have VItamins in a Tabular form for easy understanding. Sports and Nutrition Part 7

Water Soluble Vitamins

Nutrient	Function	Sources
1) Vitamin B1- Thiamine	It is needed for energy, metabolism, important to nerve function	pork, whole-grain or enriched breads and cereals, nuts and seeds
2) Vitamin B2 – Riboflavin	It is needed for energy metabolism; important for normal vision and skin health	Milk and milk products, leafy green vegetables, whole-grain, enriched breads and cereals
3) Vitamin B3 – Niacin	It is needed for energy metabolism; important for nervous system, digestive system, and skin health	Meat, fish, whole-grain or enriched breads and cereals, vegetables (especially mushrooms, asparagus, and leafy green vegetables), peanut butter
4) Vitamin B5- Pantothenic acid	It is needed for energy metabolism	Widespread in foods
5) Vitamin B7 – Biotin	It is needed for energy metabolism	Widespread in foods; also produced in intestinal tract by bacteria
6) Vitamin B6 – Pyridoxine	It is needed for protein metabolism; helps make red blood cells	Meat, fish, poultry, vegetables, fruits
7) Vitamin B9 – Folic acid	It is needed for making DNA and new cells, especially red blood cells	Leafy green vegetables and legumes, seeds, orange juice, and liver; now added to most refined grains
8) Vitamin B12 – Cobalamin	It is  needed for making new cells; important to nerve function	Meat, poultry, fish, seafood, eggs, milk and milk products; not found in plant foods
9) Vitamin C- Ascorbic acid	It is needed for protein metabolism; important for immune system health; aids in iron absorption	Found only in fruits and vegetables, especially citrus fruits, vegetables in the cabbage family, cantaloupe, strawberries, peppers, tomatoes, potatoes, lettuce, papayas, mangoes, kiwifruit

 

Fat Soluble Vitamins

 

Nutrients	Function	Sources
1) Vitamin A – Retinol	It is needed for vision, healthy skin immune system health. It’s daily reqirement is approx. 2mg	cod livr oil, egg yolk, milk and milk products, mango, papaya etc.
2)Vitamin D – Cholecalciferol	It is needed for proper absorption of calcium; stored in bones	Butter, milk, fish liver oil. When exposed to sunlight the skin can make vitamin D.
3) Vitamin E – Tocopherols	It protects cell walls	Green veg., liver, heart, coconut oil, milk, butter, maize etc.
4) Vitamin K – Phylloquinone	It is needed for proper blood clotting	Tomato, potato, spinach, cabbage, soyabean, fish etc.

 

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Part 1                  Part 2                    Part 3                    Part 4                  Part 5      Part 6                  Part 8                    Part 9