The next time you decide to go on a strictly fat free diet, you should know that you may end up having a deficiency of some of these very important vitamins and minerals. Fat soluble vitamins and minerals depend on fats for their absorption and also for their transportation around the body. Here are some of the fat soluble minerals that are of great importance to the body especially to bodybuilders.
Iron is a trace element that’s responsible for the transport of oxygen in your body ad also for the production f energy in your body. It is responsible for how fast your body recovers. It’s mainly stored in the liver, spleen and marrow. Spinach is not the only source of iron so you can relax, regardless of what Popeye says. Meat, grains, fish, beans ad vegetables are also rich I iron. Iron deficiency may lead to anemia, fatigue, excessive menstrual bleeding, digestive problems and even intestinal hemorrhaging. It is very dangerous if take in excess and it can be fatal in kids. It can cause liver and heart damage as well as lower zinc levels.
Magnesium which is known to bodybuilders as their testosterone booster is also fat soluble. It is involved in both protein synthesis and energy production which are two crucial roles especially to bodybuilders. A deficiency will cause poor memory, confusion, irritability and severe depression. Excessive intake is rarely toxic but toxicity may cause kidney and cardiovascular problems. Magnesium sources include sea food, apples, nuts, water and meat and also some vegetables.
Calcium is a fat soluble mineral that’s especially important to weight trainers. It helps in maintaining a high bone density meaning that you won’t fracture your bones just after picking a dumbbell. It is also involved in the contraction of muscles as well as in the transport of various amino acids and creatine as well. A deficiency may lead to muscle cramps, weak bones, stunted growth in kids and also convulsions, depression, insomnia, arthritis and eczema among other effects. An excessive intake may cause one to experience magnesium deficiency as well as low zinc and iron absorption. Sources of calcium are dairy products, fruits, seafood as well as some vegetables.
Vitamin D is fat soluble and is referred to as the sun vitamin because it I synthesized when cholesterol is influenced by unfiltered sunlight. It helps in the absorption of both calcium and phosphorus which are two important minerals in the body. A deficiency in vitamin D will ultimately lower the levels of calcium and phosphorus in the body. Toxic effects cause vomiting, calcifying of veins, abdominal cramps and increased thirst. Sources are tuna, butter, egg yolks and liver.
Vitamin E is an excellent antioxidant and its sources include nuts, oils, beef, seafood and celery among other sources. It is also good at preventing and curing simple illnesses such as the common cold. Deficiency though rare will be shown by acne, decreased fertility, cancer ad gall stones among other effects. If taken in excess I can lead to diarrhea.