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Vitamins |
Variety is the spice of a healthy eating
lifestyle. If you ever get to the point where you are out practising and
find your energy levels badly depleted or you are just generally feeling
fatigued, ever thought of trying to eating healthier? Maybe you've thought
about turning your PK hobby into your job? In order to do this and to be
taken seriously, you'll have to consider yourself an athlete and follow a
routine accordingly. A change of eating will be an important first step:
vitamins and minerals play an important role in unleashing the energy stored
in other foods we eat, maintaining fluid balance in tissues and improving
muscle function, which all helps to maximise your training sessions. In
addition, vital body functions such as our immune system are dependent on
vitamins and minerals to function. If you are clueless about which route to
take or how to go about it, below is a quick guide to vitamins and what they
can do for you...
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Vitamin A
Essential for healthy vision and skin, as well as being a
powerful antioxidant it also supports the immune system. It can be found in
two different forms of foods - retinol and beta-carotene. Beta-carotene is
the substance commonly found in fruits and vegetables, which makes them
bright yellow, orange and red.
Good sources: Bell peppers, sweet potatoes,
butternut squash, pumpkin, tomatoes, papaya, mangoes (a Seidojin super food)
and apricots.
Tip: Grab some dried apricots after a workout
to refuel.
Vitamin E
Primarily acts as an antioxidant, protecting cells from
damage caused by free radicals, which arise through exercise, pollution and
general wear and tear. Antioxidants like Vitamin E are thought by experts
to be anti-aging and to protect against cancer.
Good sources: Avocados and green leafy
vegetables such as spinach and kale.
Tip: Add kale or spinach to salads or stir
fries to add colour and flavour.
Vitamin C
Has many functions in the body, which are particularly
relevant to the regular Freestyle Parkour practitioner, including the
maintenance of healthy muscles, tendons, ligaments and cartilage. In
addition, it supports wound healing and protective antioxidant processes.
Good sources: Most fresh fruits, as well as
bell peppers, swedes, tomatoes and peas.
Tip: Add fresh chopped fruit, such as apples,
strawberries, nectarines, pineapples and kiwi fruit to breakfast cereals, or
even make a Vitamin C boosting smoothie by blending your favourite fruits
with yogurt and milk.
B group Vitamins
In addition to maintaining healthy blood, most of the B group
Vitamins are involved in the release of energy from foods.
Good sources: Spinach, spring greens, okra,
tomatoes, asparagus and bananas.
Tip: Okra makes an interesting addition to
vegetable dishes.
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Potassium
This mineral maintains healthy fluid balance, muscle function
and blood pressure.
Good sources: Spinach, tomatoes, beetroot,
okra, bananas and dried fruits.
Tip: Fresh and dried fruits make handy snacks
either before or after a FRPK session.
Magnesium
Magnesium helps to maintain muscles and enzyme systems.
Good sources: Mung beans, courgettes, spinach,
sweet potatoes, dried apricots and figs.
Tip: Mung beans make great additions to salads,
soups and stir-fries by adding colour, texture and interest. They also offer
a low glycaemic index, which may help you feel fuller for longer.
Iron
Is essential in the diet as it makes haemoglobin, the protein
in blood that transport oxygen. Low Iron levels can lead to anaemia,
characterised by tiredness, general weakness and breathlessness. Vitamin C
helps the body to absorb Iron from foods.
Good sources: Leafy vegetables such as spinach
and spring greens, plus dried fruit.
Tip: Soak dried figs in orange juice overnight
and then eat with low fat yogurt for an Iron rich breakfast.
Manganese
This mineral works with calcium and iron in the body and is
necessary for enzyme systems and to maintain healthy cells.
Good sources: Peas, avocados, curly kale,
bananas and pineapple.
Tip: Bananas make for a great pre-packed
convenience food to take our training with you.
Iodine
Required to make the hormone thyroxin, and it is essential in
maintaining a healthy metabolism.
Good sources: Seaweed, kelp and spinach.
Tip: Try Nori seaweed (available in Japanese
food stores).
Selenium
Works with Vitamin E in the body, acting as a powerful
antioxidant, protecting cell membranes from oxidation by free radicals.
Good sources: Spinach, mushrooms, avocados and
dried fruit such as raisins.
Tip: Add avocados to salads.
Disclaimer
All of the information contained within these articles on the Urbanfreeflow.com
website are provided for informational and
educational purposes. This includes any videos, fitness
programs, fitness workouts and general articles.
In no event shall Urban Freeflow or any individual or company
involved with the development of these articles be liable for
special, indirect, incidental or consequential damages of any
nature, including but not limited to personal injury, loss of
anticipated profits or claims from third parties.
If you are unsure about your fitness levels, please consult
with a doctor before you carry out any exercises demonstrated here.
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