It has become very common for people to complain about not having any energy. But if your energy levels are chronically low this could mean that you are nutrient deficient.
Firstly, you need to ask yourself if you are getting enough calories in a day by eating three square meals, having regular snacks, and drinking plenty of water. This is the main reason for low energy levels.
In addition to getting enough calories, you will have to look at the three major groups of macro-nutrients that your body needs to fuel your energy levels. These are proteins, carbohydrates, and fats.
Carbohydrates
Carbs are your body’s preferred source of energy. People who follow a low-carb diet will often feel like they don’t have enough stamina to get through the day.
Proteins
Foods high in protein are the fuel to build and repair the body’s tissue. Low protein intake can cause fatigue and low energy levels. A good amount of protein intake will make you feel more energized for longer, rather than with carbohydrates, as it takes longer for the body to break it down.
Fats
Fat intake gives the most energy of the three macronutrients. Omega 3 fatty acids help with blood circulation to the brain, improving brain function and making you feel more energized.
Apart from these macronutrients that affect energy levels in the body, there are also specific nutrients that can cause fatigue if they are lacking in your diet.
Vitamin C
Vitamin C helps reduce fatigue, produce energy, and maintain a normal metabolic rate. It is an antioxidant that helps boost your immune system and heal wounds. You can find vitamin C in many fruits and vegetables such as citrus fruit, berries, kiwis, and broccoli.
Vitamin D
Vitamin D is important for hormonal activity and brain health. A vitamin D deficiency can cause fatigue, especially in people with health problems such as multiple sclerosis, rheumatoid arthritis, and cancer. It can be found only in certain foods such as Alaskan salmon, milk, and egg yolk.
Vitamin B12
Vitamin B12 is needed to boost energy levels and help with proper brain function. People who are vitamin B12 deficient feel weak, fatigued, and have trouble with their memory. It can be found in animal-based foods such as meat, fish, poultry, eggs, and dairy products. People who have a plant-based diet are usually deficient and may need to take a supplement.
Iron
Iron is needed for the production of red blood cells that carry oxygen throughout our bodies. A lack of iron will leave you feeling low in energy. Heme iron is the form of iron that is best absorbed by our bodies. It can be found in foods such as red meat, fish, and poultry. There are also plant-based sources of iron such as beans, lentils, fortified cereals, and grains, however, they are best paired with vitamin C to help with better absorption.
Omega 3
Omega 3 has been associated with good heart health, joint health, and brain health, as well as maintaining energy levels. Deficiency can cause fatigue, allergies, muscle cramps, and a low attention span. Foods such as Alaskan salmon, sardines, walnuts, chia seeds, and flaxseeds contain high levels of omega 3.
Electrolytes
Electrolytes are a group of minerals that help move the water from our bloodstream to our cells. They are composed of sodium, magnesium, phosphorus, and potassium. Lack of electrolytes can be dangerous as it affects the heart rate, blood pressure, and energy levels. People who work in hot and humid conditions, athletes, and breastfeeding moms may need to increase their intake more than other people. A good source of electrolytes is found in bone broth.
Even a 1 to 2 percent water loss in the body will affect energy levels, causing fatigue. Not only water consumption, but the intake of a variety of fruits and vegetables and soups throughout the day, will aid in keeping you hydrated.
Magnesium
Magnesium is an electrolyte that can help increase energy levels, assist in muscle strength, and help with cramps. Magnesium can be found in leafy green vegetables, legumes, whole grains, seeds, and nuts.
Therefore, boosting our energy levels should be relatively easy if we take care of health. We have to make sure our bodies have all the nutrients they need in order to function correctly, and being tired all the time can in fact be caused by the lack of these vitamins.
Comments
Post a Comment