Get­ting the bal­ance right to your diet

New Ross Standard - - NEWS -

With just over eight weeks left to this year’s Hope & Dream race on April 8, we should all be feel­ing the ben­e­fits of the train­ing and healthy eat­ing.

In or­der to main­tain op­ti­mal train­ing the body must be prop­erly fu­elled with ap­pro­pri­ate nu­tri­ents, the diet should in­clude a va­ri­ety of foods to en­sure ad­e­quate in­take of vi­ta­mins and min­er­als.

In the last num­ber of weeks we have cov­ered the hy­dra­tion, car­bo­hy­drates, pro­tein and healthy fats and this week we are go­ing to cover vi­ta­mins and min­er­als needed as the train­ing in­ten­si­fies.

Vi­ta­mins and min­er­als in foods are nec­es­sary for the body to grow, de­velop and func­tion prop­erly. Our bod­ies re­quire a num­ber of dif­fer­ent vi­ta­mins and min­er­als each of which have a spe­cific func­tion in the body and must be sup­plied in dif­fer­ent amounts. Vi­ta­mins and min­er­als are es­sen­tial for our health and well be­ing and work to­gether with the car­bo­hy­drates, pro­tein and fats to pro­vide en­ergy, build and main­tain healthy tis­sue and also reg­u­late all of the body’s pro­cesses.

The best way to en­sure that we get enough of each of the vi­ta­mins and min­er­als needed is to eat a bal­anced diet that in­cludes a va­ri­ety of dif­fer­ent foods and dif­fer­ent coloured fruits and veg­eta­bles such as oranges, man­gos, peaches, plums etc, and veg­eta­bles such as car­rots, sweet potato, pump­kins, spinach, kale, broc­coli etc.

Some vi­ta­mins are pro­tec­tive help­ing our im­mune sys­tem fight in­fec­tion and also pro­tect­ing cells and tis­sue from dam­age

Vi­ta­min B1: Vi­ta­min B2: Vi­ta­min B3: Vi­ta­min B6: Vi­ta­min B12: Vi­ta­min C: Vi­ta­min E:

All of the B Vi­ta­mins are wa­ter sol­u­ble and not stored as fat, they are needed ev­ery day for our en­ergy lev­els. I have ex­pressed in the pre­vi­ous weeks about the im­por­tance of break­fast and with the list of the B vi­ta­mins above you will see we get most of them from our ce­re­als and whole­grain bread.

Mag­ne­sium:

Martina O’Sul­li­van.

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