5 Vitamins For Staying Healthy and Fit Outdoor

Fresh Fruits And Vitamins
Fresh Fruits And Vitamins

During our expeditions we used lots of vitamins and minerals. Some of them helped, some of them seems miraculous in the most difficult moments. For us, they worked and kept us healthy for the months that we were away in the mountains. Let’s see, what’s the matter with those vitamins?

Preparing Vitamins and Supplements during a Tien Shan Expedition, July 2013
Preparing Vitamins and Supplements during a Tien Shan Expedition, July 2013

A vitamin is an organic compound and a vital nutrient that an organism requires in limited amounts. An organic chemical compound (or related set of compounds) is called a vitamin when the organism cannot synthesize the compound in sufficient quantities, and it must be obtained through the diet; thus, the term “vitamin” is conditional upon the circumstances and the particular organism. Wikipedia.

Maybe the most important discovery was the DNA structure. Vitamins and minerals are the building blocks of this amazing structure that makes us who we are. They nurture cells, tissues, organs and help the body to process the chemical energy given by food and carbohydrates, proteins, fats necessary for respiration.
The most common and known vitamins are vitamin A, C, D, E, B6 and B12. For these, deficiencies appear most often.
Vitamin A does not have a direct relationship with sport performance, but is essential for the overall well being of our bodies. It maintains the health of our vision, skin, bone structure and soft tissue, skin and mucus membranes.
Vitamin C, an important component of anyone’s diet, is an antioxidant that can reduce fatigue, muscles damage and increase the strenght of the immune system.

Vitamin C from a Pack
Vitamin C from a Pack

Vitamin D, the vitamin of the sun, is a perfect ally for any athlete. A deficiency of it causes fatigue, muscle damage, slow recovery after the workout, deterioration of bone health. Imagine what a healthy intake of this vitamin can do positively for your body. Don’t rely only on getting it from sun exposure, try supplements as well.
A dosage of 100 – 200 mg of vitamin E can prevent the oxidative damage produced by exercise, being a well known antioxidant. Of course, next to this, you will benefit from other goodies of the vitamin like a strong immune system and get rid of muscle cramps.
Last but not least, let’s consider the help given by healthy levels of vitamin B6 and B12.
Vitamin B6 is the motor that gets energy produced and B12 handles the delivery of oxygen to tissues, the lack of it inducing anemia. The B6 substance does another vital thing: vitalizes the production of red-cells.

Each and every vitamin has its own dosage and healthy levels. Consult a specialist to provide you with a status of your health and give you a plan to pursue and be all up for the expedition.

 

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