HEALTH AND NUTRITION:

Vitamins & Minerals
Young athletes’ bodies are constantly undergoing changes, and the teenage years are a critical time to supply the body with a healthy balanced diet of nutrients and vitamins. It’s hard to avoid snack foods and eat healthy all the time, so adding extra vitamins is essential to staying healthy.

**You should contact your doctor before beginning to take any new vitamins or minerals. Some can be unhealthy if taken in the wrong amounts. Read the labels and research any new additions to your diet.**

Vitamins
Vitamins help to improve the overall performance of your body. They are necessary for proper maintenance of bones, muscles, and the immune system. Vitamins are in many foods, especially fresh fruits and vegetables. But, sometimes our bodies need a little more than an apple a day can provide, especially athletes who are constantly pushing their bodies to the limit. This physical and emotional stress can zap nutrients quickly.

Although vitamins and minerals are important to your overall health, it’s easy to overdo it. It’s often not recommended to take supplements that provide more than 100% of the Recommended Daily Allowance (RDA’s).

Below is a list of some common vitamins and minerals and what they can do for you:

Vitamin A
What it does: Promotes growth and good vision, as well as healthy skin and bones
Where to get it: Milk, eggs, green & yellow vegetables

Vitamin B1
What it does: Produces energy, helps the heart stay healthy
Where to get it: Cereals, fish, and lean meats

Vitamin B5
What it does: Converts food to energy, boosts the immune system
Where to get it: Lean meats and most vegetables

Vitamin B12
What it does: Develops red blood cells and maintains the nervous system
Where to get it: Fish, liver, and milk

Vitamin C
What it does: Helps heal wounds and boosts the immune system
Where to get it: Citrus fruits, berries, and tomatoes

Vitamin E
What it does: Helps the circulatory system and protects cell membranes
Where to get it: Vegetable oil and grains

Minerals
Minerals are very similar to vitamins, and are often lumped into the same group. They are both found in many foods and are very essential to maintaining good health. In fact, they work together to nourish the body. The major difference is that the body produces vitamins, but cannot produce minerals. Therefore, minerals must be added by eating foods that contain them or taking them as supplements.

Here are some of the most vital minerals needed to keep healthy:

Calcium
What it does: Boosts muscle response and prevents soreness after exercise, promotes healthy teeth and bones
Where to get it: Milk, cheese, yogurt and juices with added calcium

Chromium
What it does: Produces energy and metabolizes carbohydrates
Where to get it: Whole grains and vegetable oils

Magnesium
What it does: Produces protein and enhances nerve function
Where to get it: Seafood, whole grains, and green vegetables

Phosphorus
What it does: Enhances nerve and muscle performance, helps form strong teeth and bones
Where to get it: Eggs, fish, chicken, and grain

Potassium
What it does: Prevents sore muscles, and keeps a healthy water balance
Where to get it: Raisins, figs, peaches, and sunflower seeds

Zinc
What it does: Heals wounds and helps develop and grow internal organs
Where to get it: Liver, whole grains, and sunflower seeds