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| | | | Mini-Marathon Preparation - Week 6 | | | | Vitamins & Minerals – The Sparkplugs of Life | | | Vitamins and Minerals are substances that are only needed in tiny amounts, but without them, we wouldn’t be able to function, not to mind walk or run the mini-marathon! Getting the right balance of vitamins and minerals is important to help prevent you from getting ill and to ensure your body is in good working order.
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| Vitamins and minerals can also help your performance in sports, so it’s important to include a wide variety of foods in your diet to ensure you are not deficient in any.
Antioxidants in particular are very important when exercising. Intense exercise can produce high levels of harmful free radicals and leave your muscles sore and tired. The antioxidants will help to mop up these free radicals and help you recover from your training quickly.
Here are some of the important antioxidants that you need, and where you’ll find them.
| | | | Vitamin C, antioxidant vitamin | Red peppers, strawberries, papaya, kiwi, oranges, blackcurrants, curly kale, Brussels sprouts, broccoli. | | Vitamin A, antioxidant vitamin | Oily fish, liver, carrots, sweet potato, red peppers, spinach, butternut squash, watercress, apricots and mangoes. | | Vitamin E, antioxidant vitamin | Rapeseed oil, olive oil, hazelnuts, almonds, other nuts, seeds and tomatoes. | | Selenium, antioxidant trace mineral | Brazil nuts, lobster, tuna, lemon sole, squid, scallops, sardines, sunflower seeds, cashew nuts, mixed nuts & raisins, and walnuts. | Betacarotene (orange),
lycopene (red) and
lutein (yellow), all
antioxidant pigments
| Carrots, fresh apricots, tomatoes, pink grapefruit and spinach. |
| | | | Here are some more important vitamins and minerals to be aware of: | | | | Nutrients | Functions | Sources | | B vitamins | Help release energy from carbohydrates, fats & proteins | Wholegrains, dairy products, eggs, lean meat, pulses | | Calcium | Builds bone & teeth, nerve & muscle function | Dairy products, pulses, beans, nuts, seeds, dark green leafy veg | | Iron | Red blood cell formation, transport of oxygen | Red meat, wholegrains, green leafy vegetables, fortified breakfast cereals | | Zinc | Healthy immune system, wound healing, cell growth | Eggs, wholegrain cereals, shellfish | | Potassium | Fluid balance, muscle & nerve function | Fruit especially bananas, vegetables |
| | | | Vitamin Facts! | | Your body can’t make vitamins, so we must eat them in foods. Vitamins are not a source of energy or calories, but they are essential ‘sparkplugs’ that help release energy from cells. Eating a minimum of 5 servings of fruit and vegetables a day, will supply adequate vitamins and minerals, and if you take a multivitamin as a safety net, take one that provides just 100% of the RDA. If you want to take more, seek medical or dietetic advice. | | | | Mineral Facts! | | Minerals help form many structures of the body e.g. calcium in bones, iron in red blood cells. Minerals, like vitamins do not provide energy, but are essential for general health. | | | Maximise Your Vitamin & Mineral Intake
Buy seasonal locally grown produce if you can. They are fresher and retain their nutritional value. Check out www.bestinseason.ie
Prepare fruit and vegetables as close to eating or cooking them as possible as they can lose nutrients as soon as they are chopped.
Don’t peel fruit and vegetables where possible – wash them well instead
Frozen food can be just as nutritious as fresh so keep frozen veg and berries in your freezer on standby
Steam vegetables or boil using tiny amounts of water as nutrients can be lost through heat and water
Save the cooking water from vegetables for using in soups, gravy and sauces
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| | | | Next week, we have some tips on losing weight. See you then! | |
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