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The Fitness Zone

Top 10 vitamins you need in your diet
June 8, 2011

Fitness careers are not just about exercise. Sure that is an integral part of fitness yet one online definition of fitness is The state or condition of being physically sound and healthy, especially as the result of exercise and proper nutrition'. Proper nutrition means adequate intake of dietary vitamins sourced primarily from a balanced diet or through supplements such as vitamin pills, capsules or liquid.

Here are the top 10 vitamins for your diet and sources of food they can be found in:

Vitamin B1 (Thiamine)A key vitamin in maintaining a healthy nervous system, Vitamin B1 can be found in sunflower seeds, yellow fin tuna, black beans and lentils.

Vitamin B (Riboflavin)Vitamin B helps to break down our food and gives our skin a healthy glow!If you're not into calves' liver (one good source) then grab a glass of milk for a riboflavin kick.

Vitamin B 3 (Niacin) Niacin helps with our digestive system as well as our nervous system.Chicken, Turkey and some fish all have a good quantity of this vitamin.

Vitamin C Ward off colds and prep your immune system with vitamin c rich foods such as strawberries, brussel sprouts, broccoli, oranges and red capsicum.

Folic AcidAn essential vitamin for women who are pregnant, this vitamin helps to prevent neural tube defects, prevent anaemia and repairs cells.Lentils, black beans asparagus and spinach are all good sources.

Vitamin AGood for healthy vision and building healthy strong bones get 600% of your daily requirement with just one cup of carrots!Sweet potato and spinach are also good sources.Consult a medical professional if you are pregnant or trying to become pregnant. Previous studies show too much Vitamin A can increase the risks of birth defects.

Vitamin DOften referred to as the sunshine vitamin', this vitamin will help strengthen your bones through the conversion of calcium. Drink a glass of milk packed full of Vitamin D and Calcium for maximum effect.

Vitamin EVitamin E is a powerful antioxidant which can help you recover after an intense workout by helping to repair tissues.Sunflower seeds, olives, spinach, papaya and turnip greens are good sources.

Vitamin KAn essential blood clotting vitamin, sources include spinach, broccoli, romaine lettuce and brussell sprouts.

Biotin Biotin is a key vitamin which assists in healthy functioning of red blood cells. Because it has low presence in food, a good multivitamin will ensure you get the recommended amount.

This content is not intended to be used as individual health or fitness advice divorced from that imparted by medical, health or fitness professionals. Medical clearance should always be sought before commencing an exercise regime. The Institute and the authors do no take any responsibility for accident or injury caused as a result of this information.

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