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Vitamins and minerals for exercise sheet
10-mark answer frame

Explain the role of vitamins and minerals for exercise.

How to lay out the answer. Follow the frame, then write it in your own words.

  1. 1 · Open in two lines. Vitamins and minerals do not give energy but are needed to release it, carry oxygen, build bone and contract muscle.
  2. 2 · Draw a chart. [Chart: vitamins → energy release (B1, B2, B3), red cells (folate, B12), bone (D), antioxidants (C, E); minerals → oxygen (iron), bone and contraction (calcium), ATP (magnesium), fluid (sodium, potassium)]
  3. 3 · Vitamins.
    • B1, B2, B3, B6: energy release.
    • Folate and B12: red blood cells.
    • C: collagen, iron absorption. D: bone and muscle. E: membranes.
  4. 4 · Minerals.
    • Iron: haemoglobin, myoglobin.
    • Calcium: bone, contraction. Magnesium: ATP, relaxation.
    • Zinc: repair, immunity. Sodium and potassium: fluid and nerves.
  5. 5 · Iron and the athlete. At-risk groups, foot-strike haemolysis, stages of deficiency, sports anaemia; ICMR-NIN 2020 RDA 19 mg men, 29 mg women.
  6. 6 · Supplements. Food first; test before supplementing; batch-tested products only.
  7. 7 · Nutrition link. Iron-rich Indian foods with vitamin C; milk, curd and ragi for calcium; sunlight for vitamin D.
  8. 8 · Close in one line. A varied diet with enough energy covers most needs; iron, calcium and vitamin D need watching.

Scoring tip: Quote the ICMR-NIN 2020 iron and calcium values and note the older 2010 values in brackets.