Vitamins for Sports Women
Nutritious food is the key to maintaining consistent performance levels in sports. A balanced diet should include a variety of essential vitamins like Vitamin B group, Vitamin D and Vitamin K. In addition, antioxidants like Vitamin C, Vitamin E and Vitamin A are a must for sportswomen. They are responsible for mitigating the effect of harmful compounds like “radicals” produced as a result of oxidation. The reason why so much attention should be devoted to nutrition is that the essential vitamins have a role of safeguarding the tissues of the body against wear and tear.
Vitamin B Group (Thiamin, Riboflavin, Niacin, B-6)
Vitamin B group is the building block of energy. They are responsible for processing the energy that is obtained from carbohydrate, fat and protein. Scientific veracity of improved performance levels on taking additional quantity of these vitamins is doubtful, but a shortage of them can hinder the progress of the athlete and create health problems if the fall is below normal. The recommended doses are - Thiamin: 1.1 mg, Riboflavin: 1.1 mg, Niacin: 14 mg - 35 mg, B-6: 1.3 mg - 100 mg. Whole grains and fortified gains, meat and milk are the best sources for this group.
Folic Acid
Folic acid is the water soluble form of Vitamin B-9. It is instrumental in the production and maintaining of cells including red blood cells. Folic acid also assists in reducing depression, risks of cancer and congenital neural tube defects. Studies also suggest that it can boost memory power. Research supports that folic acid can be a beneficial ally of heart. Recommended dose is 400 micrograms to 1000 micrograms. Supplementation should not exceed 1000 mcg since folic acid can mask Vitamin B-12 deficiency. Food sources include the leafy green vegetables, beans, orange juice, and fortified grains.
Vitamin B-12
B-12 is involved in nerve functions and in the production of red blood cells. B-12 is usually stored in the body to meet the needs for a few years. Recommended dosage is 2.4 micrograms. Sources include meat proteins, milk and certain fortified soy products or fortified grains.
Vitamin C
Vitamin C assists in absorbing plant forms of iron and helps reduce stroke risk. Also it helps boost the immune system of the body and wound healing. Scientific research does not support the claim that Vitamin C supplementation reverse immune suppression in athletes. However, it can provide considerable boost in muscle recovery. RDA for women: 75 to 2000 milligrams/day. Sources include Citrus fruits, bell peppers, berries, tomatoes, and green leafy vegetables.
Vitamin E
Vitamin E assists in maintaining tissues of the body especially those of the eye and liver. As in the case of other vitamins supplementing Vitamin E may not produce better results. Recommended level is 15 mg. Vegetable oils, nuts, seeds, wheat germ, whole grains, green leafy vegetables, and egg yolks are rich sources of Vitamin E.
Vitamin A
Vitamin A is a key player in maintaining the health of eyes and especially responsible for color vision. It also accelerates skin, and bone growth. Vitamin A supplementation cannot produce enhanced performance levels in sports. RDA for sports women is 2,300 IU (700 micrograms). Animal sources, known as retinol, include fortified milk and cheese, liver, egg yolks, and plant sources, known as carotenoids, include dark green and orange vegetables.