| Name | Recommended intake for Player | Good sources | Functions |
| Vitamin A (retinol) | 700-900 µ/day | · Yellow coloured fruits and vegetables like papaya/ mango
· Egg yolks · Liver · Butter/ cheese · Fish liver oil |
· Effective in reducing post exercise muscle soreness
· Reduce exercise induced asthma · Antioxidants protection of cell membrane |
| Vitamin D
(Calciferol) |
15 µ/day
(600 IU/day) |
· Exposure to sunlight
· Fatty fish like salmon/mackerel/sardines/tuna/cat fish · Fish liver oil
|
· Role in injury resistance
· Muscle stimulation · Helps to increase muscle mass · Facilitates calcium absorption to maintain bone density · Reduce inflammation |
| Vitamin E
(Tocopherol) |
15 mg /day | · Corn /saffola/soya/olive oil | · Antioxidants protection of cell membrane |
| Vitamin K | 700 to 900 µ/day | · Vegetable oils
· Dark green leafy vegetables like mustart leaves/ spinach/ cabbage
|
· Helps to prevent excessive bruising and bleeding
· Aida in bone strengthening |
Tags- Football, Athletics, Badminton
