Sports and Nutrition Part 7

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

Fish - Source of Iodine
Fish – Source Of Iodine

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.
Dry Fruit - Source of Iron
Dry Fruit – Source Of Iron

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.
Milk An Example of Calcium
Milk – Source Of Calcium

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.
An example of Potassium
Tomato A Source Of Potassium

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.
Salt - An example of Sodium
Salt – Source Of Sodium

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.
Carrot - Source of Sulphur
Carrot – Source of Sulphur


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



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.


To read further Part of this Chapter, Kindly Click below as per your requirements.


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

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