Because of today’s fast pace of living and work, more and more people are feeling stressed out and tired all the time. Often the first reaction when someone has low energy levels is to reach for a coffee, an energy drink or even something sweet in order to increase energy levels. All of these energy boosters will do more harm than good to a person, and instead of increased energy they can cause weight gain, irritability, energy crushes and even depression.
With the help of a well balanced diet and the supplements listed below, you will get your energy back and be healthier, and all that without the negative effects I mentioned earlier. lets see the list:
1. Vitamin C
The well known Vitamin C has a great number of benefits to your health. It primarily acts as an antioxidant and reduces inflammation, has a great role in the process of Iron absorbing, and keeps the digestive tract in shape. Additionally, studies have shown that large doses of Vitamin C play a big role in reduction of cortisol, which is known as “the stress hormone” and is a cause for many diseases. Cortisol is recognized as a chemical that when produced in large doses, can literally shrink the human brain. Vitamin C can be found in different fruits and vegetables, such as oranges, lemon, strawberries , red peppers, kiwi etc.
2. Vitamin B12
This vitamin is needed for production of red blood cells, the metabolism of carbohydrates and fats, protein synthesis and neurological function. According to the Office of Dietary Supplements, vitamin B12 is also believed to make weakness from the condition known as megaloblastic anemia ( a decrease of hemoglobin in the blood resulting from the inhibition of DNA synthesis in the production of red blood cells) less severe.
Foods high in this vitamin: Meat, Eggs, Milk, Fish.
3. Vitamin B9 (folic acid/folate)
Folic acid is needed for red blood cells production, DNA production and repair, and protein synthesis. Every one of these processes is important for normal body functioning and maintenance of energy levels. Common food sources of folate include spinach, asparagus and beans.
4. Iron
Iron is an essential micro-nutrient needed for the production of hemoglobin – an oxigen-transport protein found in red blood cells. When iron levels are low, red blood cells can’t carry enough oxygen to the cells, causing overall tiredness. Foods containing iron: Red Meat, Eggs, Liver, Dark Leafy Greens, Almonds, Brazil nuts, Pumpkin seeds etc.
5. Zinc
An essential mineral that boosts immune system, balances the hormones in the body, plays a role in protein synthesis, and regulates blood sugar levels. Foods containing both zinc and B vitamins help in energy regulation. Here is a list of foods high in zinc and also more info about this essential mineral.
6. Magnesium
This mineral is needed for ATP synthesis ( the main energy-producing molecule in the body ). Also, magnesium helps the regulation of other important micro-nutrients such as calcium, copper, zinc, vitamin D and potassium. Additionally, magnesium acts like an antioxidant and has anti inflammatory properties. Magnesium rich foods : avocado, kiwi, mango, orange, grapefruit, , seeds and nuts, broccoli , legumes and some other fruits and vegetables.
Of course, eating a well balanced diet instead of junk foods, and the right kinds of macronutrients in conjunction with these micronutrients will keep you healthy and energized. So next time when you feel tired, instead of quick and unhealthy fixes – try some of the supplements listed above.
