Vitamins

Vitamin A

Vitamin B6

Vitamin B9

Vitamin B12

Vitamin C

Vitamin D

Vitamin E

Vitamin K

In humans there are 13 vitamins: 4 fat-soluble (A, D, E, and K) and 9 water-soluble (8 B vitamins and vitamin C). Vitamins have diverse biochemical functions. Some, have hormone-like functions as regulators of mineral metabolism, or regulators of cell and tissue growth and differentiation, while others function as antioxidants.

Vitamin A is a fat soluble vitamin that is also a powerful antioxidant. It helps in increasing the body’s immunity to fight infections and keeps your eyes and skin moist. Liver, carrots and sweet potatoes are the richest sources of Vitamin A.

Vitamin B6, also called pyridoxine, is one of 8 B vitamins. It is important for protein metabolism, growth and carbohydrate utilization. Vitamin B6 can be found in turkey, beef and avocado.

Vitamin B9, also called folic acid, is one of 8 B vitamins. Folic acid helps the body make and maintain new healthy cells. It is also necessary for synthesis of DNA and for preventing changes to DNA. Vitamin B9 can be found in beans, spinach and broccoli.

Vitamin B12, also called cyanocobalamin, is one of the 8 B vitamins. It is important for the maintenance of nerve tissue and is essential for the metabolism of fats and carbohydrates, energy metabolism and cell regeneration. Vitamin B12 is found only in meat products such as beef, poultry and eggs.

Vitamin C is important for our muscles, and we need it to function properly. Vitamin C is required for collagen and elastin synthesis. Also, it is responsible for the health of the blood vessels, which support the muscles' needs for oxygen and nutrients. Bell peppers, kiwi and strawberries are among the highest sources of vitamin C.

Vitamin D has numerous health benefits, from keeping our bones and teeth healthy to potentially even protecting against diseases such as diabetes and certain types of cancer. A new study suggests that vitamin D may also improve muscle strength. Salmon, eggs and milk are some of the richest sources of vitamin D.

Vitamin E is a fat-soluble vitamin and is an antioxidant. Its antioxidant properties aid with muscle repair by removing destructive by-products from the body. Increasing Vitamin E intake may have a positive effect on people suffering from muscle soreness. Almonds, spinach and kale are the richest sources of vitamin E.

Vitamin K is a vitamin that is fat-soluble. It is an essential cog in the functioning of several proteins involved in the blood clotting, cell growth, and bone mineralization processes. The richest sources of vitamin K are kale, natto and spring onions.

Minerals

Potassium

Magnesium

Zinc

Copper

Manganese

Iron

Phosphorus

Calcium

In the context of nutrition, a mineral is a chemical element required as an essential nutrient by organisms to perform functions necessary for life. The 5 major minerals in the human body are calcium, phosphorus, potassium, sodium, and magnesium. All of the remaining elements in a human body are called "trace elements". The trace elements that have a specific biochemical function in the human body are sulfur, iron, chlorine, cobalt, copper, zinc, manganese, iodine and selenium.

Potassium plays an integral role in the body's nerve transmission. If the body isn't receiving enough potassium, the activity of your muscles and nerves can be negatively hindered. Additional roles for potassium includes the storage of carbohydrates to be used by your muscles as fuel and energy. Also, Potassium helps retain calcium in your body. Pomegranate, dried apricots and avocado are among the richest sources of potassium.

Magnesium is a co-factor in over 350 enzymatic reactions in the body. It is necessary for the transmission of nerve impulses, muscular activity, heart function, temperature regulation, detoxification reactions, formation of healthy bones and improving insulin sensitivity. Legumes, nuts and avocado are the richest sources of magnesium.

Zinc plays a critical role in raising the levels of three critical anabolic hormones in the body: testosterone, insulin-like growth factor (IGF-1), and growth hormone (GH). Several studies have found that low levels of zinc correlate with lower levels of testosterone, which can greatly affect many aspects of performance such as strength, body fat percentage, and recovery. The richest sources of zinc are oysters, beef and wheat germ.

Copper is an essential trace mineral that cannot be formed by the human body so must be ingested from dietary sources every day. Copper is vital to the health of the body from foetal development through to old age. Quite simply, without copper our brains, nervous systems and cardiovascular systems could not function normally. Mushrooms, liver and seeds are some of the richest sources of copper.

A trace mineral, manganese is found mostly in the bones, kidneys, liver, and pancreas. The mineral helps the body form the connective tissue, bones, and sex hormones. It also plays an important role in calcium absorption and blood sugar regulation in addition to aiding carbohydrate and fat metabolism. Oats, wheat and barley are some of the richest sources of manganese.

In the human body, iron is a key ingredient of hundreds of proteins and important enzymes. It has many vital functions in the body, including oxygen transport and storage, electron transport, energy metabolism, acting as an anti-oxidant, as well as DNA synthesis. Some of the richest sources of iron are beef, lver and spinach.

Phosphorus works with calcium to help build bones. You need the right amount of both calcium and phosphorus for bone health. Phosphorus also plays an important structural role in nucleic acids and cell membranes. Also, it’s involved in the body’s energy production. Fish, seeds and milk are the richest sources of phosphorus.

Calcium is so important to muscular function that if blood calcium runs low, your body will take the calcium from your bones for use. Of all the minerals, your body contains the most calcium. Calcium assists in muscular contractions and regulating the rate of contraction of your cardiac muscle. Dairy products, kale and almonds are the richest sources of calcium.

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