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Vitamins are essential elements for the proper functioning of the body. They are largely provided by the fruits and vegetables in our diet. However, this is sometimes not enough to cover all the body's needs. The virtues of vitamins go far beyond the function of "energy booster". They are essential whatever our objectives. Vitamins are elements from which all enzymatic, hormonal, physiological or biological reactions are possible. Some allow a normal metabolism of nutrients, others are essential to the manufacture of hormones, muscles, skeleton, etc. ...
There are 13 different vitamins
Vitamin C and B vitamins are water-soluble vitamins. They circulate in the body's fluids, without being retained, and in the event of excessive absorption, they are eliminated in the urine. It is often possible to have micro-deficiencies that can develop very quickly.
To increase the consumption of these vitamins, it is recommended to favour a diet rich in fruits and vegetables. Vitamin C is found in citrus fruits, peppers, kiwi fruit and guava, while B vitamins are found in spinach, beans, eggs, fish and meat.
Vitamin B1 allows the production of energy and nerve impulses. Vitamin B2 is mainly antioxidant. Vitamin B3 allows the production of hormones and neurotransmitters. Vitamin B5 allows the synthesis of hemoglobin and nerve impulses. Vitamin B6 is essential for the synthesis of proteins and hemoglobin. Vitamin B9 is involved in the production of DNA and RNA. Finally, vitamin B12 supports the metabolism of proteins, carbohydrates and lipids. It is also involved in the formation of red blood cells and the maintenance of the normal genetic code of cells.
Vitamin C is a powerful antioxidant. It allows a good absorption of iron and plays a role in the formation of red blood cells. It also contributes to the structure of bones and tissues by participating in the synthesis of collagen.
Vitamins A, D, E and K are fat-soluble and can be stored by the body. In overdose, they can be toxic. They are mainly provided by lipids contained in the diet such as fatty fish, vegetable oils, egg yolks and dairy products. Vitamin D is only synthesized by exposure to the sun.
Vitamin A is essential for good vision and immune system function, allowing muscles to grow.
Vitamin D fixes calcium on the skeleton and allows the synthesis of testosterone. Modulating immunity, it would also have a role in weight management.
Vitamin E is antioxidant and anti-inflammatory, and is also involved in the synthesis of testosterone.
Vitamin K is a cofactor of blood coagulation.
Food supplements containing vitamins provide the right dose of vitamins to meet needs and make up for any shortages in the diet. They can be taken in the form of a cure, in periods of great fatigue to boost the body, but also in the long term to meet the daily needs of the body.
In addition to the vitamins, there are also electrolytes which are essential minerals for the good hydration of the sportsman: sodium, calcium, potassium and magnesium.
Sodium is of paramount importance, it allows water retention and promotes the absorption of carbohydrates during training. During exercise, sodium is evacuated through sweat, thus causing dehydration.
Potassium plays a role in the transmission of nerve impulses and muscle contraction.
Calcium allows the mineralization of bones and teeth. It also allows muscle contraction and plays a role in the regulation of blood pressure.
Magnesium contributes to muscular contraction; a magnesium deficit leads to fatigue and cramps.
Iron has a major role in the transport of oxygen in the blood and in its storage. Sufficient iron intake is particularly necessary for endurance athletes.
Zinc is involved in protein synthesis, DNA and cell growth. It is a powerful antioxidant, useful to fight against oxidative stress caused by intensive physical efforts.