SS Fitness

Little Vitamin Guide for You – What They Do and Where You Can Get Them

I always want to talk about the importance of macro tracking and why I personally think it is one of the most sustainable “diets” and the best thing to track. It helps to navigate in the real world without being too restrictive, while still allowing yourself to be conscious about what you are putting into your mouth. However, your micronutrients are just as important. As they say in show business, there are no small parts, just smaller actors. By understanding some of the vitamins and minerals that you should be incorporating into your diet, you will be able to have a better fueled body and more energy in your day-to-day life. In the future, I will go into some signs that you may recognize if you are deficient, but the only real way to tell is to go to your doctor to get tested. From there, you can start to incorporate whole foods or supplements that you may need. This list here is a short guide of some water-soluble vitamins and minerals that your body needs. Unlike fat-soluble vitamins, water-soluble vitamins are absorbed in the water and are not stored by your body; they do their thing right there and then.

Thiamine (B1) – Acts as an enzyme cofactor that assists in a biochemical reaction to break down carbohydrates and works with amino acid metabolism to turn the glucose from the carbohydrates into a usable form of energy. This helps produce ATP and supports systems like the nervous system in the body. It also helps to give movement signals, such as muscle contraction, to the brain.
Sources of thiamine include sunflower seeds, black beans, oats, and more.

Riboflavin – Acts as an enzyme cofactor that aids in the biochemical reaction of breaking down fat molecules and glucose into a form that can produce energy for the body. You can get this vitamin from products such as yogurt, milk, almonds, whole wheat, and eggs. While most people can get the proper amount of this vitamin without supplementation, those who do not consume dairy often have to take a supplement if they can’t get enough from their diet.
Sources; Beef liver, cottage cheese, egg yolk, and yogurt

Niacin (B3) – Aids in a lot of different functions within the body. It assists with both carb and fat metabolism, helping the body use its energy storage supplies. It also specializes in DNA replication and repair, and helps to lower cholesterol and improve brain function.
Sources of niacin include chicken breast, whole wheat, and canned tomato products.

Pantothenic Acid – Plays a part in energy creation by assisting in the breakdown of both carbohydrates and fats for energy. This helps to promote metabolism, hair and nail growth, red cell production, digestion, and reproduction function.
You can get this by eating mushrooms, avocado, egg yolk, beef liver, and turkey.

Pyridoxine – Breaks down carbs and proteins through enzymes to aid in metabolism and creation of blood cells.
Sources of pyridoxine include tuna, turkey, potatoes, banana, swordfish, and spinach.

Biotin – Helps to breakdown carbohydrates and the components of protein (amino acids) to create energy and to synthesize red blood cells.
Sources of biotin include nuts, eggs, peanuts, liver, salmon, and more.

Folate – Breaks down amino acids to aid in metabolism and creation of energy through a protein source and homocysteine metabolism.
Sources of folate include leafy greens, legumes, and citrus fruits.

Cobalamin – Plays a role in the formation of blood, nervous system function, and metabolism of homocysteine. Sources of cobalamin include meat, fish, and dairy products.

Ascorbic Acid – Supports collagen synthesis, immune function, synthesis of neurotransmitters, DNA enhancement, iron absorption, and antioxidation.
Sources of ascorbic acid include citrus fruits, strawberries, and bell peppers.

Calcium – Supports bone and tooth health, acid-base balance, nerve impulse transmission, muscle contraction, and more.
Sources of calcium include dairy products, leafy greens, and fortified foods.

Chloride – Supports fluid balance, nerve impulse transmission, digestive health, and acts as an antibacterial. Sources of chloride include salt, seaweed, and celery.

Choline – Supports cell membrane and neurotransmitter function, liver and metabolism, transportation of nutrients, and more. Sources of choline include eggs, liver, peanuts, and more.

Chromium – Helps transport glucose and provide energy and plays a role in the synthesis and creation of DNA and RNA. Sources of chromium include broccoli, grape juice, and more.

Copper – Assists in many enzyme systems, iron transport, immune functions, and helps maintain healthy bones and combat anemia.
– Sources of copper include shellfish, whole grains, and more.

Fluoride – Promotes teeth and bone health by strengthening. Sources of fluoride include fluoridated water, tea, and more.

Iodine – Supports the synthesis of thyroid hormones, temperature regulation, and nervous system health. Sources of iodine include iodized salt, seaweed, and more.

Iron -Helps to transport oxygen, hemoglobin, and myoglobin. It helps by creating red blood cells through the supplementation of oxygen. About 80% of the world’s population is Iron deficient. This may be especially dangerous to pregnant women.
Sources of Iron include red meat, poultry, fish, and more.

Magnesium: Hels assists in over 300 different enzyme systems and promotes bone health, blood, and immunity regulation. It regulates excessive ]blood sugar and helps muscle contraction, agility, and blood pressure.

Some sources are legumes, spinach, nuts, and whole grain

Manganese- Helps in enzyme systems and promotes/enhances cartilage health. Sources include leafy green vegetable, nuts, and whole grains.

Molybdenum- Helps by working as an enzyme cofactor and is heavily involved in carbon and nitrogen cycles and metabolism. Sources include legumes, nuts and whole grains.

Phosphorus- Helps with homeostasis, promotes bone health, and is a part of the ATP energy system. Sources include Dairy, soybeans, tea, and leafy green vegetables.

Potassium- Helps control nerve impulses and muscle contraction, prevents cramping, and regulates fluid balance. Sources include vegetables, dairy, fish, and fruit.

Selenium is involved in carbohydrate and fat metabolism. It processes food into a usable energy source by supplying the body with appropriate amounts of glucose. It also acts as an antioxidant and protects immunity. Sources include tuna shrimp, sardines, nuts, and eggs.

Sodium- Maintains homeostasis within your body. It helps to contract muscles as well as connect nerve pathways. Sources include salt, greens, and canned foods

Sulfur- Helps to create Certain b vitamins and amino acids that are in the muscle recovery process. It’s an acid balance base, and actually help detox your liver. The source comes from protein dense foods.

Zinc- Assists 100 different enzyme systems, immune health, gene regulation, and sexual development. It greatly helps to promote metabolism develop gene regulation, and boost immunity. Sources include beef, sesame seeds, and lentils.

I know that is a little deep, but it is an excellent start to understanding that the types of food you eat have a role in your body. Visualizing some of these processes helps us make better choices. I hope you are having a great day!