Vitamins and minerals in the diet

Vitamins and minerals are extremely important for our body. Unfortunately, we often forget about them in our daily diet. And this is a properly balanced diet, abundant in all nutrients, allows the body to function properly, especially in sportsmen. Our body is not able to produce vitamins and minerals, which is why their daily supplementation is necessary. During exercise, physiological processes take place much faster, followed by intense perspiration. Therefore, the demand for vitamins and minerals in the case of active people is greater. Find out which vitamins and minerals are important in your diet!


Vitamins in the body play the role of biocatalysts, they are also indispensable in building muscle tissue. They also mediate in many biochemical processes and are responsible for removing toxins from the body. Their need, compared to proteins, carbohydrates or fats, is small, but a small deficiency can have a negative impact on physical fitness and health. What’s more, shortages often lead to metabolic disturbances. Vitamins are divided into water-soluble and fat-soluble A, D, E and K. Therefore, you can not eliminate fats from the diet.


Minerals are inorganic chemicals that make up about 4% of the human body. They have building and regulatory functions, which is why their deficiencies lead to many disturbances in the functioning of the body. Due to the daily demand, minerals are divided into macroelements and microelements. Macroelements:

• calcium

• chlorine

• potassium

• phosphorus

• magnesium

• sodium

Their daily dose should be above 100 mg.

The daily requirement for micronutrients is below 100 mg, and the most important are:

• iron

• zinc

• copper

• manganese

• molybdenum

• iodine

• fluorine

• chrome

• selenium

Vitamins and minerals for athletes

Vitamins and minerals for athletes are primarily all from group B, because they participate in the metabolism of proteins, fats, carbohydrates and in energy transformations.

The functions of B vitamins are important for athletes:

• B1 accelerates regeneration after training,

• B2 contributes to the increase of strength and muscle tissue,

• B3 participates in the transformation of carbohydrates,

• B5 accelerates metabolism, takes part in the production of steroid hormones

• B6 participates in the synthesis of new proteins

• B12 is involved in the metabolism of carbohydrates and fats

In addition, important vitamins for athletes are:

• Wit. E affects the regeneration of cells, reduces muscle fatigue

• Wit. A necessary in the structure and absorption of proteins, positively affects the condition of bone tissue

• Wit. C is involved in the synthesis of collagen, plays an important role in the formation of connective tissue

Vitamins and minerals for athletes are especially important. Their deficiency leads to weakening of the body, chronic fatigue or dysfunction of the nervous system. Deficiencies in minerals can result in lack of strength and energy for exercise. Increased physical activity increases the demand for zinc, calcium, iron, magnesium, sodium and potassium.

Vitamins and minerals in the diet

Vitamins and minerals in the diet are quite problematic from the point of view of their delivery to the body. During the thermal and physical treatment of food (cooking, frying, peeling, grinding), some vitamins and minerals are lost. In addition, modern crop methods sometimes significantly reduce the amount of these ingredients in fruits and vegetables. Therefore, it is best to introduce raw fruits and vegetables into the diet, which contain the most vitamins and minerals. It is also important to eat the least processed foods, so that the loss of important nutrients is not high in them. However, due to the poor assimilation of vitamins and minerals, supplementation is often necessary.

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