Sports and Nutrition Part 6

Sports and Nutrition Part 6, In this we will learn about Vitamins which comes in a Nutrient Component of Diet. we also learn about Fat Soluble Vitamins and Water Soluble Vitamins.

Vitamin

1. Vitamins Are Chemicals, Which Are Required In Very Small  Amount  To Keep Our Body Healthy.

2. If Vitamin C Is Not Included In Diet, It Will Cause Scurvy

3. They Further It Is Divided Into 2 Parts. I) Fat Soluble Vitamin II) Water Soluble Vitamin.

Fat Soluble Vitamins

1. Soluble In Fat.

2. Composed Of The Elements Of Carbon, Hydrogen.

3. These Vitamins Are Vitamin A, Vitamin D, Vitamin E And Vitamin K.

A) Vitamin A Sports and Nutrition Part 6

1. Discovered In 1913 By Elmer McCollum And Formed By The Elements Of Hydrogen, Carbon And Oxygen.

2. It Is Helpful In The Formation Of Bones And Teeth, Promotes Normal Vision And Also Resistance To Infections.

3. Efficiency Leads To Night Blindness

Sources Are Cod Liver Oil, Animal Liver, Egg Yolk, Milk, Milk Products, Mango, Papaya.

B) Vitamin D

1. Formed By The Elements Of Carbon, Hydrogen And Oxygen.

2. It Is A White Crystalline Substance.

3. Helps In The Absorption Of Calcium And Phosphorus And Also Maintain Their Level.

4. Its Deficiency May Cause Rickets, Dental Cavities

Sources Are Sunrays, Milk, Butter And Fish Liver Oils.

C) Vitamin E

1. Required For The Growth Of Many Organs In Our Body.

2. This Means It Helps To Slow Down The Process That Damage Cells And It Is Also An Anti-Oxidant Also.

3. Deficiency May Cause Anemia, Or Low Red Blood Count.

4. Its Deficiency May Cause Nerve And Muscle Damage That Results In Loss Of Feeling In Arms And Legs, Loss Of Body Movement Control, Muscle Weakness And Vision Problems.

Sources Are Green Vegetables, Sprouts, Coconut Oil, Yolk, Dry And Fresh Fruits, Milk, Meat, Butter And Maize Are Rich Sources Of Vitamin ‘E’.

D) Vitamin K

1. Derived From The Word ‘Coagulation’, Which Means Clotting Of Blood.

2. Deficiency Of This Vitamin, Blood Does Not Clot Easily And Blood Continues To Flow For A Long Duration During An Injury.

3. Deficiency Also Causes Anaemia And More Required For Pregnant Ladies.

Sources are Cauliflower, Spinach, Tomato, Potato, Green Vegetables, Wheat, Egg, Meat, Etc.

Water Soluble Vitamins

1. Contain The Elements Of Nitrogen And  Even Sulphur.

2. Vitamin B And Vitamin C

3. Play Important Roles In Cell Metabolism.

4. They Are Referred To As Vitamin ‘B’ Complex.

A Brief Description Of These Vitamins Is Given

A) Vitamin B1 Or Thiamin

1. Colourless Vitamin, Salty In Taste And Smell Is Just Like Yeast.

2. Helps In Metabolising Carbohydrates

3. Maintains The Health Of Liver, Kidneys, Intestines, Stomach, Brain, Etc.

4. Maintains The Health And Efficiency Of Nerves And Muscles.

5. Deficiency Of Vitamin B1 Causes Skin Diseases, Headache, Lack Of Concentration, Sleeplessness, Loss Of Appetite,Indigestion, Lower Heartbeat And Also Retardation Of Muscular Efficiency.

6. Shortage Of Vitamin B1, May Cause To ‘Beri-Beri’ Disease, Constipation,  Irritation And Anger And Development  Of  The  Body  Also.

Sources Wheat, Groundnuts, Green Peas, Orange, Pig Meat, Liver, Eggs, Green Vegetables, Rice And Sprouts.

B) Vitamin B2 Or Riboflavin

1. Yellow In Colour

2. Usually Destroyed If The Food Is Cooked For A Longer Time In Sunlight And Also.

3. Preserving And Maintaining The Characteristics Of Youth, Tightness And Smoothness Of Skin, Activity, Health Of Body Tissues, Etc.

4. Essential To Keep The Eyes, Nose, Mouth, Lips And Tongue In Healthy State.

5. Deficiency Of This Vitamin Causes Underdeveloped Growth, Unhealthy Skin And Inflammation In Eyes And Also Decreases Immunity Power Of White Blood.

Sources This Vitamin Is Richly Found In Egg Yolk, Fish, Pulses, Peas, Rice, Yeast, Wheat And In Green Vegetables.

C) Vitamin B3 Or Niacin

1. Deficiency May Cause Pellagra.

2. Symptoms Of Its Deficiency Include Indigestion, Fatigue, Vomiting And Depression.

Sources Food Sources Of Vitamin B3 Include Yeast, Meat, Fish, Milk, Eggs, Nuts, Green Vegetables, Beans And Cereals

D) Vitamin B5 Or Pantothenic

1. Necessary For Making Blood Cells.

2. Plays A Vital Role In The Breakdown Of Fats And Carbohydrates For Energy.

3. Deficiency Of This Vitamin May Include The Symptoms Such As Fatigue, Insomnia, Depression, Irritability, Vomiting, Stomach Pain And Burning Feet.

Sources The Main Sources Of This Vitamin Include Meat, Fish, Whole Grains, Egg, Yolk, Milk Products And Soyabeans.

E) Vitamin B6

1. Vital For The Formation Of Haemoglobin And Also Keeps The Skin Healthy.

Sources This Vitamin Is Richly Found In Meat, Fish, Egg Yolk, Yeast, Rice, Wheat And Peas, Etc.

F) Vitamin B7 Or Biotin

1. Biotin Helps Release Energy From Carbohydrates And Aids In The Metabolism Of Fats, Proteins And Carbohydrates From Food

Sources Egg Yolk, Milk, Fresh Vegetables, Yeast Breads, Cereals, Etc.

G) Vitamin B12

1. Red In Colour And Usually Destroyed In Cooking, If Cooked For Longer Time.

2. Deficiency May Cause Anaemia.

H) Folic Acid

1. It Is Tasteless, Odourless And Yellow In Colour And Helpful In Blood Formation.

2. Simple Cooking Can Destroy And Essential For Reproduction And Growth And Development Of Body.

3. Deficiency May Cause Anaemia.

Sources Folic Acid Is Found In Yeast, Spinach And Liver.

Vitamin C Or Ascorbic Acid Sports and Nutrition Part 6

1. Odourless And White In Colour.

2. Significant In Increasing The Metabolic Rate And Also Helpful In Absorbing Iron And Calcium.

3. Due To The Presence Of Vitamin C, Wounds Are Healed Rapidly.

4. Also Helpful In Maintaining The Health Of The Connecting Tissues, And In The Formation Of Bones And Red Blood Corpuscles.

5. Deficiency Of This Vitamin Causes ‘Scurvy’

Sources Lemons, Pineapples, Grapes, Apples, Oranges, Green Vegetables And Highly In Amla And Green Chillies.

To read more Parts of this Chapter, you can click below as per your needs.

Part 1                  Part 2                 Part 3                   Part 4                   Part 5                     Part 7                   Part 8               Part 9

VITAMIN