Scribd Logo
Upload

Welcome to Scribd!

  • Woman Head To Toe

    Uploaded by

    api-530327871
    78 views1 page
    This document outlines key nutrients for teenage female athletes and their benefits. It recommends dietary intake ranges for carbohydrates, proteins, and fats. It also provides details on specific vitamins and minerals needed for bone, brain, heart, skin, and other health, listing food sources and recommended daily amounts. Building strong bones requires adequate calcium, vitamin D, and vitamin K intake.

    Original Description:

    Original Title

    woman head to toe

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This document outlines key nutrients for teenage female athletes and their benefits. It recommends dietary intake ranges for carbohydrates, proteins, and fats. It also provides details on specific vitamins and minerals needed for bone, brain, heart, skin, and other health, listing food sources and recommended daily amounts. Building strong bones requires adequate calcium, vitamin D, and vitamin K intake.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    78 views1 page

    Woman Head To Toe

    Uploaded by

    api-530327871
    This document outlines key nutrients for teenage female athletes and their benefits. It recommends dietary intake ranges for carbohydrates, proteins, and fats. It also provides details on specific vitamins and minerals needed for bone, brain, heart, skin, and other health, listing food sources and recommended daily amounts. Building strong bones requires adequate calcium, vitamin D, and vitamin K intake.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Teenage Female Athlete: Key Nutrients

    brain: vitamin B6 (1.2 mg/d)


    eyes: vitamin A (700 µg/d)
    brain development & cognitive functions
    vision & immune function
    brain: choline (400 mg/d)
    memory, mood, muscle control bones/teeth: vitamin D (15 µg/d
    or 600 IU) bone & teeth health
    face: vitamin E (15 mg/d) antioxidant,
    protects vitamin A, disease prevention
    heart: folate (400 mg/d)
    throat/chest: zinc (9 mg/d) heart health & promotes growth
    digestion & fluid balance
    heart : potassium (2,300 mg/d)
    lungs: iron (24 µ/d) red blood cell muscle contraction & maintains heartbeat
    production & hormone health
    lungs: vitamin B12 (2.4 µg/d) red blood
    lungs: riboflavin (B2) (1.0 mg/d) cell formation & anemia prevention
    growth, red blood cell production
    stomach/intestines: niacin
    stomach: chloride (2.3 g/d) (14 mg/d) digestive health &
    digestion & fluid balance brain function

    stomach: vitamin B5 (5 mg/d)


    veins: vitamin K (75 mcg/d) converts food → energy
    wound healing & blood clotting
    skin: vitamin C, (65 mg/d) helps
    bones: calcium (1300 mg/d) make collagen, which makes skin,
    bone health & muscle contraction tendons, ligaments; heals
    wounds, forms scar tissue

    muscles: sodium (1500 mg/d) skin/brain: thiamine, (1.0 mg/d) healthy


    muscle contraction & hydration skin, hair, muscles; brain & nerve function

    bones/teeth: phosphorous (1, 250 mg/d)


    forms bones & teeth, aids in growth, BUILD STRONG BONES!
    maintenance, and repair of cells & tissues strong bones = ↓ risk of fracture

    bones: magnesium (360 mg/d) CALCIUM builds bones VITAMIN D ↑ calcium absorption
    (1300 mg/d) (15 µg/d or 600 IU/d)
    muscle contraction & blood
    1 cup of milk = 300 mg 1 cup fortified milk = 105 IU
    pressure regulation
    1 cup of beans = 244 mg 1 cup orange Juice = 100 IU
    1 cup of kale = 231 mg 3 oz salmon = 794 IU

    Recommended Dietary Intake Ranges VITAMIN K regulates calcium


    (75 mcg/d)
    CARBOHYDRATE: 45-65% kcal 1 cup avocado = 31.45 mcg
    PROTEIN: 10-30% kcal 2 kiwis = 59.64 mcg
    FAT: 25 - 35% kcal ½ cup brussel sprouts = 107 mcg

    You might also like