Getting the balance right to your diet
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.