Vitamins: Do you need them?

Vitamins and minerals are essential nutrients that your body needs in small amounts to work properly. You can get these through fresh fruits and vegetables or via supplements to fuel your performance. 

Blueberries! Raspberries! Strawberries! Blackberries! They’re all jammed with vitamins, antioxidants, and fiber. But they are not the only food you can take to boost your vitamin intake. For an example avocados are incredibly delicious, versatile, and nutrient dense. Avocados are packed with vitamins like K, A, C, and E. Because they are high in calories, aim for no more than one-quarter of an avocado per day.

Other power foods: Beans, broccoli, eggs, fish, kiwifruit, apples, red paper, beef liver, carrots

Adding these foods to your diet can make it easier to get the essential vitamins you need every day.

Here are the main vitamins you should be concerned with and what to add to your diet to make sure you're getting enough. When you train hard to get lean or pack some muscles it is these nutrients that will determine how your body composition changes as time goes on.

Essential Nutrients

It can be a daily challenge to get the 13 vitamins that are essential for normal cell function, growth, and development. These vitamins include:

  • A, which promotes healthy bones, teeth, and skin
  • 7 B vitamins, important for metabolism
  • C, an antioxidant that helps maintain healthy tissue
  • D, the "sunshine vitamin," which aids in calcium absorption
  • E, necessary for the body to be able to use vitamin K
  • Folate, which assists in DNA production and the formation of new cells
  • K, which helps blood coagulate (stick together)