A Dose-By-Dose Breakdown of Vitamins

The vitamin aisle at the drugstore can sometimes look like a big, jumbled-up serving of alphabet soup with vitamin A, vitamin K, Vitamin C, B12 and more filling the shelves. Many of us don’t know what we’re looking for which can make it tempting to bypass the whole thing and hope you’re getting what you need from your regular diet.

As a member of ATA Martial Arts, it is important to keep your body in prime functioning order. To do so, you need to keep track of your vitamins and minerals to make sure you are getting all the essentials. We want to help you out with a crash course on the basics so you can stay strong, healthy-minded and achieve your goals.

 


 

VITAMIN A

We’re kicking things off with a superhero of a vitamin. It improves vision and boosts your immune system to promote bone growth, healthy skin & blood cell production. You can get this vitamin in eggs, kale, carrots, sweet potatoes and basically anything else with orange coloring.

 

B VITAMINS

There are a whole slew of power players on this team, including B6, B12, Biotin, Choline and Riboflavin. These help with sleep quality, energy production and mental clarity to keep you ready for training, as well as maintaining metabolism and muscle tone. Get these vitamins by eating whole grains, potatoes, beans, asparagus, etc.

 

VITAMIN C

It’s pretty well-known that Vitamin C boosts antioxidant function, but what you may not know is that it comes in handy for healing wounds quicker, forming new collagen, improving skin elasticity and building up blood vessels. You can also get this vitamin from more than just oranges! Guava, red peppers, kiwi, strawberries, tomatoes and even broccoli contain Vitamin C.

 

VITAMIN D

Sunshine isn’t the only thing supplying this vitamin! Soak up this vitamin with fortified cereals and milk or canned salmon and egg yolks. It will provide big health boosts to your teeth, muscle function and immune and nervous systems, as well as improve your bone strength.

 

VITAMIN E

Do you lack balance and coordination? Or do you need to improve your blood circulation and guard yourself against chronic disease? You need Vitamin E! Get your daily does by eating foods such as almonds, hazelnuts, avocados, vegetable oils, sunflower seeds and tomatoes.

 

VITAMIN K

Have you ever heard of blood coagulation? It may sound a little scary, but it’s actually a good thing. It’s the clotting of your blood in the way it needs, like scabs. This is all thanks to Vitamin K. It also aids in wound healing and bone development, so stock up on those leafy greens!

 

CALCIUM

As martial artists, you are slamming your arms and legs against boards, targets and other people’s arms and legs on a regular basis. That means it’s important to know you have strong bones – especially women, who begin to lose bone density in their 20s and 30s. Calcium is your go-to mineral for making sure you stay strong. Muscle function, nerve health and blood pressure also benefit from calcium, which is found in most dairy products like milk, cheese and yogurt. It is also found in tofu, salmon and lentils.

 

IRON

Having the right amount of oxygen in your bloodstream is critical to good health and overall physical performance. Iron helps make that happen on top of building muscle tissue and aiding in the production of collagen, amino acids and more. Your best bet for iron intake is red meat, poultry, dark leafy greens, pumpkin seeds, soybeans and fortified cereals.

 

POTASSIUM

A healthy heart, kidneys, muscles, bones, blood pressure and heightened nervous system communication to keep reflexes quick and true are all incredible benefits of keeping potassium in your diet. Of course, you can get this mineral in bananas, as well as raisins, plums, artichokes and baked potatoes.




 

*Please consult your doctor for more information regarding which vitamins need to be in your diet.



Author: Jess Ardrey (Edited by McKenna Stephens)

 

https://www.pageturnpro.com/Arkansas-Business-Group/69814-ATA-World-Winter-2015/sdefault.html#page/45

Back to Newsroom

Power Me Up with Bananas

Not A Morning Person

GET S.M.A.R.T. ABOUT YOUR GOAL SETTING!

Master of Discipline

NEW YEAR’S RESOLUTIONS

To The Letter

Student Spotlight

Healthy Heart Tips

The 2019 Fall Nationals Results Are In!

New Thanksgiving Traditions

Choosing To Be Happy

Eternal Grand Master’s Legacy

A Life Renewed Through Martial Arts

What Exactly is Self-Esteem?

R.E.S.P.E.CT

Policy Letters

Smart Snacks

The 2019 Worlds Results Are In!

Super Senior: Robert McGee

Heart of a Champion

ATA’s “Super Ken”

Make It Possible

Keep Calm

The 2019 Spring Nationals Results Are In!

Songahm Superfoods

Don’t Stop Believing…In Yourself!

Flexibility Facts

Martial Hearts

Discipline Yourself

Change Yourself First!

Winter Checklist

Arm Yourself for Martial Arts

Happy Thanksgiving

The 2018 Fall Nationals Results Are In!

Buddy Up!

How To Build Endurance

Food for Thought

Honesty It Is Still the Best Policy

Watch Your Tech Etiquette

Get That Black Belt Attitude

Protein Prescription

Happy ATA Founder’s Month!

Find the JOY in YOU

Balance Yourself

9 Fast Facts About Presiding Grand Master Nominee G.K. Lee

Mind Your Manners

Train For Speed

Songahm Superfoods

Better Together

WE18 Results

Join the Journey

RESPECT

Proudly at Peace

A Worldly Experience

9 Hot and Healthy Summertime Habits

ATA Official Facebook Frames

History is Made by Four Songahm Legends

Presiding Grand Master Nomination Announcement

Break Like A Master

Laughter

Grand Master In Ho Lee Passes the Torch for the Future

Road Ready

Communication

Mind Body Spirit

Tournaments 101

Ready for Worlds!

All in the Mind

ATA Leadership and Life Skills Excellence

Packing a Punch

You Better Believe It!

How To: Improve Your Core Strength

Got Calcium?

The 2018 Spring Nationals Results Are In!

Ready for Routine

Carbs: The Good, The Bad, The Complex

How To: Master Your Test

Dynamite Discipline

Don't Forget!

How To: Crank Up Your Cardio

Snow Day

ATA Students Know: There’s Always More to Learn

The Masters' Council Presents: ATA Unity Workout

Spring Nationals Hotel Stay Giveaway!

How To: Create A Team Sparring Success Story

Urgent Tournament Bulletin: The ATA Tournament Standings have been updated!

9 Ways to Develop Self Control

How To: Master The Sword

As Natural as Breathing

Results are in!

Thank you, Veterans!

Rev Up Your Reading

How To: Get Your Kicks

Self-Esteem: The Leadership Life Skill that Starts Within You

Check out Marvel's Inhumans, starring one of ATA's own...

2017 Worlds Mid-Term & Rank Testing Results

The 2017 Spring Nationals Mid-Term & Rank Testing Results Are In!

One of ATA's very own is on the big screen!

"Utah Boy with Autism Wins World Title in Taekwondo: 'I Cannot Wait to See What the Future Holds for Him,' Says Mom" - People

"ATA Taekwondo championships return to Little Rock" - THV11

"ATA International To Locate Headquarters In Little Rock, Arkansas" - Area Development

"H.U. Lee International Gate and Garden" - Atlas Obsurca

News Release: ATA International breaks ground for new World Headquarters

Back To Top