The Fitness Zone

Meaningful Fitness Careers Are Those That Take Fitness From Inside & Out

Jun 26, 2014 | by AIF

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 Acid

An 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 A

Good 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 D

Often 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 E

Vitamin 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 K

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


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.



The Australian Institute of Fitness
The Australian Institute of Fitness (AIF) is the largest and longest established fitness training organisation in Australia, with dynamic training methods and expert course coaches nationwide - spanning fitness, massage and nutrition. The AIF qualifies more fitness professionals than any other provider in Australia, as well as offering a broad range of continuing education courses (CEC), upskilling resources and partnership programs for existing industry.

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Disclaimer: Where Certificate III in Fitness, Cert III/Cert 3, or Fitness Coach is mentioned, it refers to SIS30321 Certificate III in Fitness. Where Certificate IV in Fitness, Cert IV/Cert 4, or Personal Trainer is mentioned, it refers to SIS40221 Certificate IV in Fitness. Where Master Trainer Program™ is mentioned, it refers to Fitness Essentials and SIS40221 Certificate IV in Fitness. Where Master Trainer Plus+ Program™ is mentioned, it refers to SIS30321 Certificate III in Fitness and SIS40221 Certificate IV in Fitness. Where Certificate IV in Massage or Cert IV/Cert 4 is mentioned, it refers to HLT42021 Certificate IV in Massage Therapy. Where Diploma of Remedial Massage is mentioned, it refers to HLT52021 Diploma of Remedial Massage.