Micro Nutrients - Vitamins/Minerals

MICRO NUTRIENTS

Micronutrients, so called because they are required by the body in very small quantities, consist of two groups of nutrients; vitamins and minerals.

Vitamins are essential metabolic catalysts that regulate every chemical transaction within the body and include vitamins A, B, C, D, E and K. Very few vitamins can be manufactured within the body, so are required in the diet.

Minerals are chemical elements derived from the earth. They are found in a wide range of food stuffs and include such things as calcium, magnesium, sodium, potassium, chromium, iron and zinc. Minerals combine to form structures in the body, for example calcium in bones, and to regulate body processes, such as iron transporting oxygen in red blood cells.

Vitamins and minerals should be considered as essential building material for the body, they regulate hormone levels and can be limiting factors on muscle growth, fat burning, energy release and recovery.

As a general guide eating six portions of vegetables and some fruits every day, along with grains, beans, low fat meats and some dairy produce will provide a good ground level of vitamins and minerals. However, studies on athletes, and even sedentary folk, have shown that even this will leave most people deficient in many vitamins and minerals.

Furthermore, to get antioxidant effects and many other benefits required by athletes and fitness enthusiasts, supplementation of the diet is a must.

As a start point a general all in one vitamin and mineral tablet should be taken daily. Look for something with at least 200mg of vitamin C, 50-100mg of each from the vitamin B complex, at least 100mg of vitamin E and 3000 micro gram of vitamin A.