Vitamins and minerals

Micronutrients are substances that the body requires in small doses to regulate important metabolic and biochemical processes. Vitamins and minerals are included in this group.

In this unit we will explain the specific functions of each of the main micronutrients, we will learn about the foods that contain them, the amounts required by the body for fitness practice and the effects that their deficiencies and overdose could have on the athlete's health.

In this presentation we will know the main vitamins and minerals that our organism requires, as well as their classification and most outstanding characteristics. We will also know which micronutrients should be paid more attention to when performing daily intense physical exercises.

Vitamins

Vitamins are organic micronutrients that together with other nutritional elements act as catalysts of all physiological processes directly and indirectly. Vitamins do not provide the body with energy, but without them the body would not be able to take advantage of the building and energetic elements supplied by proteins, carbohydrates and fats.

Although our body only requires small doses of vitamins, these must be obtained from the food we eat, because although some can be formed in the body (such as vitamins K, B1, B12 and folic acid), their quantities are generally not sufficient to cover the needs, so they must all be provided to a greater or lesser extent by the diet.

The increase in biological needs requires an increase in the consumption of vitamins, therefore athletes and people who regularly perform intense physical exercise require a greater vitamin intake. This contribution in most cases can be achieved if the athlete follows a balanced diet that includes nutritious foods such as fruits, vegetables, legumes, skimmed dairy products, fish, etc.

Classification of vitamins

They are classified in two large groups according to the substances in which they are soluble in two groups:

• Liposoluble (A, D, E, K): They arelipid-soluble vitamins, generally transported in the fat of the food. A diet deficient in fats would provide low levels of fat-soluble vitamins, causing serious health disorders.
• Water-soluble vitamins (B group vitamins and vitamin C): These are water-soluble vitamins, which are contained in the aqueous compartments of food. These vitamins are easily eliminated through urine, so they do not accumulate in the organism, being necessary the periodic intake to maintain health.

Described vitamins and their chemical name

• Vitamin Chemical name

• Vitamin A -Retinol, carotene (provitamin A)

• Vitamin D - Cholecalciferol (D3), ergocalciferol (D2)

• Vitamin E - Tocopherol

• Vitamin K - Phylloquinone (K1), menaquinone (K2)

• Vitamin B1 -Tiamine

• Vitamin B2 -Riboflavin

• Vitamin B3 or PP - Niacin, nicotinic acid, nicotinamide, vitamin PP

• Vitamin B5 - Pantothenic Acid

• Vitamin B6 - Pyridoxine, pyridoxal

• Vitamin B8 - Biotin

• Vitamin B9 -Folate

• Vitamin B12 - Cobalamins

• Vitamin C - Ascorbic acid

Minerals

Minerals are inorganic compounds that the body obtains through the diet and that perform a wide variety of structural and regulatory functions in our body. For example:

• Calcium, phosphorus and magnesium, are constituents of bones, and teeth.

• Sodium and chlorine control the composition of extracellular fluids.

• Potassium, magnesium and phosphorus regulate the composition of intracellular fluids.
• Minerals such as iron, zinc and phosphorus are essential components of enzymes and other proteins involved in metabolism.

• Zinc is involved in the functioning of the immune system.

The functions performed by minerals in the bod