Vitamins and Minerals - there part in Soccer Nutrition
An individuals’ diet cannot be well balanced unless a sufficient of the correct vitamins and minerals are included. They are responsible for many crucial chemical reactions that take place within the body, including the breaking down of food to extract energy. However, they are only required in small amounts and as a result are often referred to as micronutrients.
Vitamins
Are complex chemical substances, which tend to be named after a letter of the alphabet (for simplicity). With the exception of vitamin D, which can be created from sunlight, the body is unable to create any of the vitamins it requires, so they must be obtained from the food eaten. All vitamins can be classified into 2 groups depending on whether they can be dissolved into water or are found in fat based foods, therefore the categories are: water-soluble or fat-soluble. Water-soluble vitamins can be found in non-fatty foods such as fruit and vegetables. However they are prone to being lost during transit and preparation before the body can extract them, this is because vitamin C is destroyed by heat while B1 is very sensitive to light. To ensure that the maximum water-soluble vitamins are still present at consumption, frozen foods should be preferred to fresh. As they are frozen soon after picking and as a result there are significantly fewer vitamins lost between field and plate. The recommended daily consumption level should be reached with a balanced diet, therefore removing the need for any additional supplements. The most common vitamins are;
| Vitamin | Soluble | Source | Function |
|---|---|---|---|
| A | Fat | Liver, Eggs Vegetables, milk | Growth and development especially bones, skin and eyes |
| B1 | Water | Yeast, Water, Brown rice, Milk Liver, Eggs | Muscle tone, Nervous system and Appetite |
| B2 | Water | Yeast, Eggs, Milk Water, Vegetables Cereal | General Health, healthy skin and eyes |
| B6 | Water | Liver, Lean Meats Legumes, Green Vegetables, Fish | Coenzyme for protein metabolism, haemoglobin, red blood cell formation |
| B12 | Water | Milk, Eggs, Liver Kidney, Seafood Cheese | Creation of red blood cells |
| C | Water | Citrus fruits, Green Vegetables Tomatoes, Potatoes | Helps heal wounds, Keeps gums and teeth healthy |
| D | Fat | Sunlight, Milk, Eggs Cheese, Liver, Fish Liver oils | Healthy Bones and Teeth |
| E | Fat | Vegetables, Eggs Vegetable oils, Wheatgerm, Nuts | Maintaining healthy blood and muscular systems |
| K | Fat | Green Vegetables, Soya beans, Liver | Used to help blood clot |
Minerals
Minerals are simple elements that are involved in a number of processes within the body. They account for approximately 6% of an individual’s body weight. Unlike the vitamins previously described, they do not deteriorate during transit or processing, so if an individual has a balanced diet a mineral deficit will be unlikely (although an iron deficit can occur with cases of severe blood loss or with vegetarians or vegans). The key minerals in the diet include;
| Mineral | Source | Function |
|---|---|---|
| Calcium | Dairy Products, Green Vegetables | Bones and teeth development, Essential to blood clotting, nerve transmission and muscle contraction |
| Iodine | Seafood’s, Water | Essential to the Thyroid hormone which is Responsible for growth and development |
| Iron | Spinach, Liver, Beef, Egg yolk, Dried fruit | Crucial in the process of haemoglobin carrying oxygen to the tissues |
| Potassium | Fish, Meat, Grapes, Citrus fruits, Vegetables | Muscular contraction (especially the heart). Balance is crucial; low = muscle weakness and erratic heart beat, high = heart can stop |
| Sodium | Fish, Meat, Salt, All manufactured foods | Aids fluid movement in cells, muscle contraction and strengthens bones |
| Zinc | Seafood, Wheatgerm, Whole wheat grain | Keeps the skin healthy |
Although a footballer does not require any additional vitamins or minerals than a regular person, they must ensure that they get the correct amount of each. A balanced diet should allow for the sufficient levels to be met. If not then the player should seek medical guidance before using any supplements.