Nutrition for Soccer-Vitamins and Antioxydents

Do you need to take an extra vitamin supplement?

Generally speaking you don't need to take a vitamin supplement. According to fitness.gov athletes need to eat about 1,800 calories a day to get the vitamins and minerals they need for good health and optimal performance. Typically athletes each more than this amount. My recommendation is to not use the 1,800 calories as a guidline. I know it's possible to eat a non wll balanced 1,800 calories a day. We also are all different and have various requirements that must be met individually. I would start with chooseyourplate.gov to see if you are meeting your "well-balanced" eating guidelines.

A reason to supplement is if you typically avoid certain categories of food (like never drinking milk) you may need to supplement. (2)

What are Antioxidants?

Antioxidants are substances that may protect cells from the damage caused by unstable molecules known as free radicals. Free radical damage may lead to cancer. Antioxidants interact with and stabilize free radicals and may prevent some of the damage free radicals might otherwise cause. Examples of antioxidants include beta-carotene, lycopene, vitamins C, E, and A, and other substances. (1)

Which foods are rich in antioxidants? (This list does not include every food possible for each antioxidant.)

Antioxidants are abundant in fruits and vegetables, as well as in other foods including nuts, grains, and some meats, poultry, and fish. The list below describes food sources of common antioxidants.

Beta-carotene- sweet potatoes, carrots, cantaloupe, squash, apricots, pumpkin, and mangos.

Lutein (healthy eyes)- collard greens, spinach, and kale.

Lycopene-tomatoes, watermelon, guava, papaya, apricots, pink grapefruit, blood oranges.

Vitamin A-liver, sweet potatoes, carrots, milk, egg yolks, and mozzarella cheese.

Vitamin C-many fruits and vegetables, cereals, beef, poultry, and fish.

Vitamin E- almonds, wheat germ, safflower, corn, and soybean oils, mangos, nuts, broccoli.(1)

Fruits and vegetables are great sources to help fill our antioxidant vitamin needs. Why should you eat fruits and vegetables:

• Diets that are full of fruits and vegetables may reduce the risk of cancer.
• Fruits and vegetables provide vitamins, minerals, antioxidants and fiber.

Why should you re-evaluate your diet and consumption of fruits and vegetables?

One study looked at 35 children with a mean age of 9.5 years. They were studied for one full school year. They found food intakes well below “mypyramid” guidelines for fruits and vegetables. Saturated fat was at an average of 12% of calories (too high). Sodium was too high and fiber intake too low. (3) If you’re not sure where to start go to choosemyplate.gov and create a custom plan for you to see how you match up with their recommended guidelines.