SPORTS AND NUTRITION

Vitamin B Complex
It consists of eight soluble vitamins that play important roles in cell
metabolism.

Vitamin B1 - Thiamin
Thiamin helps to turn food into energy and to keep the nervous system healthy. Thiamin
helps support functions within the body ,including the nervous system ,heart and brain . It is
essential for producing various enzymes that help break down sugar.

Deficiency : Beri – beri , due to this disease pain occurs in feet and legs, heart become
weak ,weight loss,memory loss and there is extreme weakness in muscles. The certain
symptoms of beriberi disease are paralysis of arms ,legs, respiratory, muscles and heart failure .

Good sources : Yeast,pork,cereal grains, sunflower seeds, brown rice,cauliflower,

potatoes,orange,liver,egg,green beans, green peas etc..

Vitamin B2 - Riboflavin
It is essential for the growth and development of body cells and helps metabolize food . It
helps the body release energy from food. It preserving and maintaining the characteristics of
youth ,tightness and smoothness of skin . It keeps skin,eyes, and the nervous system healthy.

Deficiency : Symptoms include inflammation of the lips, eyes and skin.

Disease
Ariboflavinosis : Its symptoms are lesions at the corner of the mouth , inflammation of the
tongue and mouth.
Photophobia : Due to this disease the eye being sensitive to bright sunlight.
Good sources : Banana, Yogurt,lady finger, chard, milk ,meat, egg, fish and green beans.

Vitamin B3 - Niacin
The body needs niacin for the cells to grow and work correctly. It helps your body uses it to
turn food into energy. It is also essential for the health of your nervous system , digestive
system and skin.
Deficiency : Pellagra, which causes diarrhea, skin, changes and intestinal upset. Due its
deficiency ,loose motions may occur or digestive problems may be faced. The skin becomes
dry and rough . The tongue becomes red.
Good Sources : Chicken, Beef, tuna,salmon,milk,eggs, tomatoes, leafy veg, nuts, seeds, lentils
etc…

Vitamin B5 - Panthothenic Acid

It is necessary for producing energy and hormones . It plays a vital role in the breakdown of
fats and carbs for energy. It provide healthy skin ,hair and eye.
Deficiency : Headache, fatigue,irritability or restlessness, insomnia, loss of appetite,
depression,vomiting,burning in the hands and feet.
Sources : Avocados, Yogurt,whole grains, broccoli, etc…

Vitamin B6 – Pyridoxine, pyridoxat,pyridoxamine.

It is vital for the formation of red blood cells. It helping the body metabolize protein, fats
and carbs for energy.
Deficiency : Low levels may leads to anemia ,peripheral neuropathy and dementia.
Sources : Squash, nuts, beef, liver,banana etc..

Vitamin B7 - Biotin
It enables the body to metabolize proteins, fats and carbs . It also contributes to Keratin , a
structural proteins in the skin , hair ans nails.
Deficiency : Low levels may cause dermititis or inflammation of the intestines.
Sources : Egg yolk, liver, broccoli, spinach and cheese.

Vitamin B9 – Folic Acid or Folate

It is essential that helps your body form red blood cells,RNA and DNA ( Ribonucleic Acid
Deoxyribonucleic Acid ) ,which are the building blocks of your body. Its especially important
for healthy growth and development during pregnancy. You need B9 for the health of your liver,
skin, hair, ans eyes and to keep your nervous system working properly.
Folate : It occurs naturally in food and refers to all forms of vitamins ,including folic acid .
Folic Acid : It is a synthetic artificial form of B9 that’s found in supplements and fortified
foods .
Sources : Dark green leafy veg , Fruits ,nuts, orange juice, tomato juice ,egg, dairy , meat ,
seafood etc..
Deficiency : During pregnancy , this can affect immune and nervous system. Doctors
recommend folic acid supplements before and during pregnancy.The deficiency of folic acid
may cause loss of leukocytes.
Leukocytes : It is also called White blood cells . Its part of our immune system that protects
your body from infection. If you have a low white blood cells count , you are likely to get
infections is called leukopenia. If your white blood cell count is too high leads to leukemia.

Vitamin B12 – Cyanocobalamin, Methylcobalamin, Dydroxocobalamin.

It is essential for a healthy nervous system.
Deficiency : .Low levels may lead to neurological problems and anemia .
Anemia ;It is a blood disorder that occurs when your body doesn’t produce enough
healthy red blood cells. Due to this disease may cause weak muscles and body , loses body
weight, patient looks pale and feels fatigue . This disease is caused by the deficiency of Iron
and V12.
Sources : Meat,egg,dry fruits,green leafy veg, kidney beans, milk ,fish etc….

Minerals
 A mineral nutrient refers to certain chemical elements found in food that play important
roles in the proper functioning of the human body. There are major functions served by
minerals.
* Maintaining strong bones and teeth.
* Hormones and enzymes synthesis.
* Muscle function.
* Brain and nervous system function.
Minerals are chemical elements required by the body for normal functions. The
body uses minerals for different jobs , including building bones,making hormones and
regulating the heartbeat.
There are two types viz. macro and micro minerals.

Macro minerals
Calcium : It is necessary for bone and teeth health. This mineral also assists in muscle function
and blood vessel contraction. It also helps in blood clotting.
Sources : Dairy products ,leafy veg, cereals,soy paneer ( tofu)
Potassium : Its maintain the fluid status in cells. This electrolyte also helps with nerve
transmission and muscle function.
Sources : Banana, tomato, citrus fruits, beans, apricots,lentils etc..
Sodium : Sodium also plays a role in fluid balance and helps maintain blood pressure.
Sources : Salt,processed foods, pickles, butter etc..
Magnesium : It helps to maintain normal nerve and muscle function,keeps heart beat steady,
support a healthy immune system and bones remain strong.
Deficiency : High BP, diabetes,heart disease etc…
Sources : Fruits, dried fruits,nuts,soy products, milk, green beans and peas.
Phosphorus : It helps in the formation of bones and teeth, maintain and repair of cells and
tissues . It also helps kidney function, muscle function, normal heart beats etc..
Sources : Meat, milk,fish,whole grains etc..
Deficiency : Kidney disease.

Micro minerals
Iodine : Iodine is stored in our thyroid gland . Which sits on the front of our necks and
releases a group of hormones called thyroid hormones.Thyroid hormones help our bodies
produce energy and help regulate our bodies temperature and affect our over all metabolism.
Sources : Iodised salt, fish, sea food, milk, plums, banana, cabbage, broccoli,cauliflower etc…
Deficiency : The deficiency of iodine may cause Goiter. There is an enlargement of thyroid
gland. Due to this disease the throat and neck are swollen. The patient feels problems in
respiration , loss of weight, appetite, affect growth and development,skin become thick and
rough and the growth of hair does not remain normal.
Iron : Iron is a mineral vital to the proper function of hemoglobin,a protein needed to transport
oxygen in the blood and perform other various processes.It provide better athletic performance.
Iron promotes healthy pregnancy . Its deficiency leads to anemia ,premature birth and low birth
weight. Too much iron can increase the risk of liver cancer and diabetes.
Chromium : It is important in the breakdown of fats and carbs. It also aids in insulin action
and glucose breakdown.
Sources : Soybean, black grams, green beans, sea food, grapes, apple etc…
Deficiency: Type 2 diabetes .
Copper : It is an essential nutrient for the body. It helps maintain healthy bones , blood
vessels,nerves and immune functions .Sufficient copper in the diet may help prevent
cardiovascular disease and osteoporosis too.
Deficiency : Osteoporosis, anemia, damage brain tissue , bone fracture and thyroid problems.
Sources : Green leafy veg, coca, dried fruits, black pepper, nuts etc…
Cobalt : Cobalt is an integral part of Vitamin B12 . It is also involved in the production of RBC
and prevent infections.
Sources : Dates , apricots,kidney beans, raisins , green leafy veg , cabbage etc..
Deficiency : Anemia

Components of diet
Components of diet are categorized into two that is nutritive and non nutritive
components of diet.
Nutritive components of diet are those nutrients which give large amount of energy that
is required by a body and these include protein ,carbs, fats, vitamins and minerals . Which are
basically required by a body these are the nutritive components of necessary of body.
Non nutritive components are those components of diet which don’t have any kind of
nutrition but still are required by the body in small amount and equal to that.These components
includes water, fiber or roughage , color compounds,flavour compounds and plant compounds.

Components of Diet

Nutritive Non nutritive

* Protein * Water
* Carbs * Fiber / Roughage
* Minerals * Color compounds
* Fat * Flavour compounds
* Vitamins * plant compounds

Fiber or Roughage
It does not have any nutritional value . It is difficult for the human intestinal
tract to digest. It mainly consists of water , thus adding volume to the food by improving
intestinal function and controlling hunger. It does not cause constipation and helps resolve large
intestine disorder.These fibers help in reducing certain cancers and heart disease.The roughage
is divided into two types
Soluble Fibers : These are fibers that are dissolved easily in water.These soluble fibers help
in reducing blood sugar levels and cholesterol.
Insoluble Fibers : These fibers cannot easily dissolve in water. It helps in releasing the stools
easily or softening them.
Sources : Black grams, guava, drumstick leafs, whole grains, lentils, sweet potatoes, green
peas, brown rice, barely, oats, berries, strawberries, carrot,red gram etc…
Color compounds : At present foods are made more attractive by using various color
compounds or pigments in many foods and dishes , which are also appetizing . There are also
colors produced from animal and natural color pigments produced from fruits and
vegetables.The most commonly derived colors are red,orange,yellow,green,blue,and cream.
Flavour compounds : Nowadays ,foods are made more flavorful and attractive by extracting
and producing the essence from various other chemical products which has harmful effects on
health. The flavour compounds are produced from both nutritive and non nutritive
components. An acidic food provides sour taste while an alkaline one provides a bitter taste.
Plant compounds : These are compounds extracted from plants that are non nutritive
substance. Some of these components have a good effect on health ,like preventing
cancers,whereas some have harmful effects when take in excess. One example is caffeine,
which increases urination and heart rate.