Vitamins are often overlooked. The western diet is notorious for being void of actual nutrients, after all. In fact, studies suggest that nearly 1/3 of the American population is at risk of various vitamin deficiencies. That leads to a whole host of issues by themselves such as higher risk of various disease, immune disorders, and hormonal issues.
That is bad enough for people who live sedentary lives, but people who are active are at a heightened risk of vitamin deficiency, simply because their bodies might be using more than they put in.
Let’s take a look at 13 essential vitamins and how they can help you to look and feel your best.
Vitamin A is essential for growth and cell development. It’s necessary for ensuring healthy hair, nails, skin, gums, bones, and teeth. Vitamin A is best sourced from cold-water fish such as salmon, as well as fortified dairy products and egg yolks.
The family of B vitamins is of special importance to athletes, as they’re responsible for a number of metabolic processes. These mainly deal with muscle building/repair and energy production. Many people choose to take a vitamin B complex that contains all the essential B vitamins.
Thiamine (Vitamin B1)
Thiamine helps to maintain nerve function and a healthy metabolism. It regulates our digestion and appetite. Thiamine is in pork, seeds, nuts, legumes, and grains.
Riboflavin (Vitamin B2)
Riboflavin helps to maintain healthy skin as well as adrenal function and energy metabolism. It also helps to support our vision. Riboflavin is in lean meat, poultry, dairy products, and raw mushrooms.
Niacin (Vitamin B3)
Niacin is used to promote normal growth and metabolize energy. It can also help to lower cholesterol. Niacin is in lean meats, poultry, poultry, seafood, and eggs.
Pantothenic Acid (Vitamin B5)
Pantothenic acid helps to normalize blood sugar levels and also aids in energy metabolism. The good news is that it’s contained in almost every food you’ll ever eat!
Pyridoxine (Vitamin B6)
Pyridoxine promotes the metabolism of carbohydrates and protein. It’s also responsible for the synthesis of red blood cells and proper nerve function. It’s found in meat, fish, poultry, green leafy vegetables, and bananas.
Biotin (Vitamin B7)
Biotin helps to convert food into energy. It plays an essential part in keeping our skin, hair, eyes, and nervous system healthy. Its main source is egg yolks, but is also in whole grains, nuts, and soybeans.
Folic Acid (Vitamin B9)
Folic acid is responsible for making healthy red blood cells, as well as DNA and other cells. It’s essential for pregnant women because it helps to prevent birth defects. It’s in asparagus, orange juice, liver, and avocados.
Cobalamin (Vitamin B12)
Cobalamin helps to convert carbohydrates into glucose. It also helps to make red blood cells, RNA, and DNA. It can be sourced from all animal products.
Vitamin C supports our immune system and is a great antioxidant. It’s also necessary for iron absorption and wound healing. This vitamin is in all citrus fruits, as well as broccoli and potatoes.
Vitamin D deficiency is one of the most common deficiencies, and this is because its primary source is direct sunlight. Depending on where you live and the time of year, getting your RDA of vitamin D could be a problem.
Vitamin D helps to regulate mood and promotes strong bones and teeth. Some foods (such as egg yolks and fatty fish) also contain traces of vitamin D.
Vitamin E is an antioxidant. It also maintains red blood cells and muscle tissue. It’s in nuts, seeds, vegetable oils, eggs, and fortified cereals.
Vitamin K plays an essential role in blood clotting and helping wounds heal. It also helps to keep bones healthy. Vitamin K is in leafy greens, such as spinach and broccoli.
Reap the Benefits of Vitamins
This list of vitamins shows you just how important vitamins are. While many can be sourced from similar foods, it’s important to make sure you’re getting enough of all the essential vitamins.
If you’re looking to better your physical and mental health, then why not contact us today to see how our nutritional advice and workout plans can help you to reach your goals?
Let Us help You Out
At CONDITIONerd we are here to help you achieve better physical and mental health through exercise. Check out the plans we offer to our customers and see if you could benefit from working with our team. And if you have questions, you can always contact a CONDITIONerd team member.
Personal trainers, like those found here, can help guide you on your pathway towards reaching your fitness goals, whether that is getting bigger, stronger, faster, more lean, or just generally feeling better.
We can get you setup with a periodized workout plan, supplement information, and advice on nutrition to help you reach your goals.
The only thing you need is some motivation and a willingness to change some old habits.
Get into contact with us to find out what membership is right for you. In a CONDITIONerd program, you’ll be surrounded by others who can help you to get where you want to be.
Generally, our clients start to see some pretty awesome changes in 2-3 months time, some sooner.