10 Vitamins and Minerals Essential to Every Runner

As a runner, it is important to ensure that your diet includes enough of the vitamins and minerals your body needs to perform at its best. Many of these nutrients play a crucial role in energy production, muscle and bone health, and overall recovery.

Here is a list of 10 vitamins and minerals that runners should look to get from their foods:

Iron: helps to transport oxygen to the muscles, which is important for endurance exercise.
Vitamin C: helps to promote collagen production, which is important for healthy tendons and ligaments.
Vitamin D: is essential for bone health, and also helps to regulate muscle function.
Calcium: is essential for strong bones, and also helps to regulate muscle function.
Magnesium: helps to regulate muscle and nerve function, and is also important for energy production.
Zinc: helps to support the immune system, and is also important for tissue repair.
Vitamin E: is an antioxidant that helps to protect cells from damage caused by free radicals.
Vitamin B12: helps to produce red blood cells, which is important for endurance exercise.
Vitamin B6: helps to produce hemoglobin, which is important for carrying oxygen to the muscles.
Folate: helps to produce red blood cells, which is important for endurance exercise.

It is important to note that while supplements can provide some of these vitamins and minerals, it is best to get them from a healthy diet. Eating a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats can help to ensure that you are getting enough of these nutrients.

It is always recommended to consult with a healthcare professional or a registered dietitian to make sure that your diet is appropriate for your individual needs and dietary restrictions.

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