Clean Boxing Program: Vitamin B

As we have already mentioned, a proper diet is a fundamental part for the healthy functioning of any human being and especially for high-performance athletes.

Vitamins are essential for tissue formation and metabolic regulation, as well as for energy and these are classified as: fat-soluble and water-soluble.

 Fat-soluble vitamins, A, D, E and K, are absorbed together with fats in the digestive tract and are characterized in that they can be stored in the body. Therefore, excessive intake can produce toxic accumulations. On the contrary, the water-soluble vitamins, vitamin C and the B complex, are absorbed from the gastrointestinal tract along with water.

Specifically, the B group vitamins are involved in the metabolic functions that transform the food we eat into energy, participating in the production of neurotransmitters in the brain, which is why they also play a key role in psychological function and mental performance.

 Knowing the functions of vitamin B:

Vitamin B1: Also known as thiamine, it contributes directly to physical and mental performance. It is found in: lean meats, cereals, bread, legumes, pasta, nuts, eggs, wheat germ, brewer’s yeast, rice bran, fish, fruits and vegetables.

Vitamin B2: Riboflavin is necessary for obtaining energy and the normal functioning of the nervous system. Main sources: brewer’s yeast, beef, pork, lamb and fish, milk and its derivatives, eggs, spinach, asparagus, avocado and whole grains.

Vitamin B3: It plays a key role in obtaining cellular energy and in the proper functioning of the nervous system, thus helping to reduce fatigue. Found in: lean meats, fish, nuts, chicken, dairy products, cereals, and wheat germ.

Vitamin B5: It is involved in metal performance and in the synthesis and metabolism of some neurotransmitters. In addition, it interferes with the synthesis of cholesterol and hormones. Main sources: fish, meat, nuts, dairy products, legumes and whole grains.

Vitamin B6: Pyridoxine plays an important role in protein metabolism, the formation of red blood cells, and obtaining energy. It intervenes in the psychological function and helps reduce tiredness and fatigue.

Vitamin B7: it is involved in energy metabolism and the functioning of the nervous system. One of its main functions is its participation in the formation of red blood cells and the maintenance of brain function. It is found in: liver, pork, chicken, lamb, shellfish, egg yolk, whole grains and their derivatives, legumes, wheat germ and dairy.

Vitamin B9: Folic acid is involved in the synthesis of blood cells and amino acids, it participates in the formation of nucleic acids that carry genetic information. In addition to intervening in the development of the nervous system. Main sources: green leafy vegetables, fruits, such as citrus fruits, melon or banana, legumes, whole grains, milk, eggs and nuts.

Vitamin B12: Cobalamin is also essential for the production of red blood cells and is involved in energy metabolism, helping to reduce fatigue. In addition, it contributes to the normal functioning of the nervous system and psychological function. Participates in the creation of nervous tissue and is necessary for growth. It is found in: egg, red meat, chicken, milk and its dairy derivatives.

 As you will realize, each of the B vitamins fulfills a specific function in the body and a deficit consumption of any of them can bring various health problems, the most common symptoms being: 

Fatigue

Irritability

Inflammation

Headaches

Anemia

Cardiovascular diseases

Infertility

Cardiovascular problems

Loss of calcium fixation

Tingling or burning in the hands and feet