Female freestyle wrestlers expend exhaustive amounts of energy during their matches and no doubt consume the essential vitamins and minerals to match. Since those essentials need replenishing on a regular basis, given the endless array of supplements on retail shelves, how do you know which specific vitamins and minerals to prioritize?
We’ve found experts who can help.
A respected group that we have sited before, womenshealthmag.com has some well researched suggestions. They share, “We uncover the key nutrients young women should consume, plus which you should get from food and what’s OK to buy in a bottle.”
1. Vitamin A – This antioxidant boosts immune systems, improves vision, cuts risk of heart disease, and may slow skin aging. But, warns Michael Holick, Ph.D., M.D., author of The Vitamin D Solution, it can be toxic in large doses, so stick with the right amount. The recommended daily dosage: 2,300 international units (IU).
2. Vitamin B – The eight B vitamins help maintain metabolism, muscle tone, and a sharp mind, says Mary Ellen Camire, Ph.D., a nutrition professor at the University of Maine at Orono. Most important for young women is B9 (folic acid), which keeps red blood cells healthy and guards against cancer and birth defects.
3. Vitamin C – This antioxidant is believed to boost your immune system and help prevent heart disease, prenatal problems, and eye illnesses. It even helps wounds heal faster and fends off wrinkles.
4. Vitamin D – Doctors believe it can reduce your risk of breast cancer by as much as 50 percent, and it may offer protection from both ovarian cancer and diabetes. This vitamin also helps calcium absorption and plays a central role in muscle function.
5. Calcium – “Women start losing bone density in their twenties,” says Camire. “Calcium is your single best defense, and you should start taking it now.” The mineral also helps build strong teeth and nourishes your nervous system.
6. Iron – Too little of this mineral can spell anemia (a lack of red blood cells) and a weakened immune system. Iron is also “particularly important for women with heavy periods,” says Carol Haggans, R.D., a consultant for the National Institutes of Health.
Thank you womenshealthmag.com.[adToAppearHere]
Even after reading very beneficial information, there can be a tendency not to follow through. Please don’t make that mistake. Understanding what vitamins are may be a good motivator.
According to the informative site webmd.com, they explain “Vitamins are essential chemicals that take part in all your body’s processes. They do that by participating in reactions inside cells. Each vitamin performs a specific function in the body, and no single food contains all the vitamins you need. Except for vitamin D, the human body cannot make vitamins. So you need to get vitamins from the foods you eat or from vitamin supplements.
The need for certain vitamins varies according to your stage of life. When you don’t get enough of a particular vitamin you need, you run the risk of serious health problems.
Many women know that eating five servings of fruit and vegetables each day is a good way to get their essential vitamins. Most women, though, don’t eat the quantity of fruits and vegetables that are recommended. As a result, many women in every age group are at risk of vitamin deficiencies.”
There is an additional approach you can take to condense both your search and financial outlay.
Let’s focus for a minute on multi-vitamins.
Another helpful site, livestrong.com adds, “Multivitamins are designed as an efficient means for people to consume healthy amounts of certain vitamins and supplements. They provide a healthy foundation for your overall health in addition to the vitamins and supplements you receive from food sources. If you are a young woman looking for the most appropriate multivitamin, you should consider their ingredients and their impact on health”
Here are three options they list.
A. Centrum – According to Centrum®, the formula included in their Ultra Women’s multivitamin is aimed at supporting the healthy development of bones, supporting good immunity, increasing energy levels, and keeping skin, hair and nails healthy.
To prevent energy level deficiencies, it also contains 100% DV of two B vitamins, B6 and B12. Hair, skin and nail health are supported by vitamins A, C and E which are represented with 70%, 125% and 117% of DV, respectively.
B. GNC – GNC’s Wellbeing® be-whole multivitamin contains vitamins and supplements that support bone development, energy production and healthy supplies of antioxidants.
The Wellbeing multivitamin contains significantly higher concentrations of vitamin B6 and B12, resulting in DVs of 4000% and 1333% respectively. It also contains 100% DV of vitamin A and 333% DV of vitamin C, which is higher than the Centrum ® vitamin.
C. One A Day – One-a-Day® Women’s multivitamin targets a number of health concerns for young women including bone strength, breast health, heart health and healthy reproductive functioning. To address potential bone health deficiencies, this multivitamin contains 50% DV of calcium, 13% DV of magnesium and 250% DV of vitamin D3.
It appears there is one other important supplement we don’t want to leave off our list and the well written health information site healthyeating.sfgate.com explains why.[adToAppearHere]
“All women of childbearing age need folate, also known as folic acid in its synthetic version, or vitamin B-9. Folate is primarily responsible for creating new cells, which happens very quickly during pregnancy. During the first few weeks of pregnancy, folate can help prevent neural tube defects that affect your growing baby.
These defects tend to occur long before you ever realize you’re pregnant, making it essential to get folate in your daily diet during this stage of your life. Women generally need 400 micrograms of folate daily — or 600 micrograms daily during pregnancy. After delivery, if you nurse, you’ll need 500 micrograms a day, the Institute of Medicine recommends. Aside from taking supplements, you can also get folate from avocados, green vegetables, peanuts and fortified rice or breakfast cereals.”
Yes female wrestlers can expend so much energy on a regular basis that it’s vital to continue to consume the right balance of vitamins and minerals to keep you and your game strong.
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OPENING PHOTO CREDIT: amateurwrestlingphotos.com
Sources: brainyquote.com, womenshealthmag.com, webmd.com, healthyeating.sfgate.com Wikipedia, fciwomenswrestling.com, fciwomenswrestling2.com, FCI Elite Competitor, photos thank you Wikimedia Commons.