Let’s talk Vitamins & Minerals

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Let’s talk Vitamins & Minerals

Fruits and Vegetables

We all know that vitamins and minerals are hugely beneficial to us and that they have a positive impact on our body’s health, but do we actually know what they are and what foods to find them in?

Let’s take a look…

Vitamins are broken down into two groups, fat soluble vitamins and water-soluble vitamins.

Fat Soluble Vitamins-

  • Vitamin A, D, E & K
  • These vitamins remain in your fatty tissues
  • Theses vitamins are not required on a daily basis
  • These vitamins can be consumed with fat to increase absorption
  • Excess of these vitamins can also cause toxicity

Some Sources of Vitamin-

  • A- Whole milk, liver, oily fish, orange fruits and leafy greens
  • D- Sunshine, eggs yolks, oily fish, butter & meat
  • E- Almonds, olive oil, sunflower seeds
  • K- Green leafy vegetables, chicken, olive oil, butter, egg yolks

Water Soluble Vitamins-

  • Vitamins B & C
  • These are dispersed in bodily fluids
  • They cannot be stored by the body
  • They will only stay in the body for 8-14 hours after consumption
  • Excess of these vitamins will be excreted by urine

Some Sources of Vitamin-

  • B- Green leafy veg, meat & dairy products
  • C- Citrus fruits, broccoli, green leafy veg


  • Iron- Fillet steak, green leafy veg such as spinach
  • Calcium- Whole milk, kale, yogurt
  • Zinc- Beef & spinach
  • Magnesium- Kale, nuts & seeds
  • Sodium

Other Minerals-

  • Potassium
  • Phosphorus
  • Sulphur
  • Chloride
  • Fluoride
  • Copper
  • Selenium
  • Iodine
  • Chromium

In a bid to be consuming enough vitamins and minerals, your general aim should be to vary the colours of your fruits and vegetables. For people pursuing weight loss goals, they still need to remain mindful of their overall energy balance while doing this!

Supplementation- is it worth it?

It is always recommended to get your vitamins and minerals from food sources rather than supplementation. Taking a multi-vitamin supplement should only be considered when the diet is of poor quality or when you are in a calorie deficit.

  • A multi-vitamin supplement in healthy men did not further improve strength or endurance performance- Singh et al. (1992)

The take home points on the subject of vitamins and minerals are that we should always try to vary our food sources and colours of our fruits and vegetables as much as possible while still being mindful of our overall energy balance. If you do feel that you are deficient in any of these vitamins or minerals then it is always best to seek advice from a medical professional.

Here at the PHFitness private personal training and sports massage studio in Derby, we work hard to educate our 1-1 clients on practical nutrition and do so with the very best evidence-based information available to us in a bid to help complement our client’s training and to help them achieve the best results possible in their health, fitness and nutrition journeys with us.

For more information on our services then please contact us via our website, email or social media channels 🙂

#Health #Fitness #Nutrition #Lifestyle #Mindset #Boxing #Strength #Conditioning #Vitamins #Minerals #PersonalTrainer #PrivateStudio #SportsMassage #Derby #ONADL #PHFitness

Paul Frost
Paul Frost
Paul Frost is a fully qualified health, fitness and nutrition coach who has accumulated a mass of qualifications over his years in the industry including Personal Training and Phase 4 Cardiac Rehabilitation. He also works as the conditioning coach/nutritional adviser as part of the One Nation professional boxing team in Derby and also holds his professional boxing Trainer/Second licence. You can contact me by email: info@phfitnessderby.com