3 Nutrients help for energy boosting and keep you active
In today’s hectic lifestyle normal to feel tired, weak, and lack energy.
The main reason for this is the easy and best ways to prevent nutritional deficiencies in your body. Yes, you may feel tired and weak due to the lack of them in your body.
During the corona epidemic, if you are doing work from home, then many problems like sleepiness, body pain, eye pain during the day.
According to the Centers for Disease Control and Prevention, more than 15 percent of American women and 10 percent of men often find themselves feeling tired.
It is a bit surprising. But due to this, the consumption of energy drinks is increasing day by day. In this competition, companies are making different types of energy drinks.
- According to a study published in the American Journal of Preventive Medicine in June 2019, young adults and middle-aged adults are consuming these drinks regularly.
- These drinks provide energy temporarily. But it can also increase the risk of obesity and cardiovascular problems. These drinks have zero nutrition. That is why you need to know related to nutrition.
- If you also consume such drinks containing sugar and caffeinated, then you should adopt such methods, which will increase your energy and stamina level for a long time.
- That’s why today we will give you information about 3 such nutrients, which you will take regularly in the form of food, natural drink or supplement (Food, Natural Drinks or Supplements) then your energy level will be high.
1. B-complex
There are 8 different types of nutrients in the B-complex. These are B1 (thiamine, thiamine), B2 (riboflavin, riboflavin), B3 (niacin, niacin), B5 (pantothenic acid, pantothenic acid), B6 (pyroxene, pyridoxine), B7 (biotin, biotin) There are B9 (folate or folic acid, folate or folic acid) and B12 (cobalamin, cobalamin).
These vitamins help the body convert food into energy. In addition, group B makes red blood cells, which are used to carry oxygen throughout the body.
For example- The body needs vitamin B1 to produce adenosine triphosphate (ATP).
Source
- Eggs
- spinach
- Milk
- Fish
- Chicken
Supplement for Vitamin B
B12 helps to boost energy and improve endurance. Due to its deficiency, it is natural to experience fatigue and weakness.
According to the Mayo Clinic, 5 to 15 percent of adults are deficient in vitamin B12. If you think you may also be deficient in B vitamins, talk to your doctor about which supplements might work well.
People who do not eat non-veg and eggs can get vitamin B-12 from yeast, fortified soy milk, and soy.
how much quantity needed
- B1: 1.2 mg for men
- B2: 1.3 mg for men
- B3: 16 mg for men
- B5: 5 mg for all adults
- B6: 1.3 mg for men
- B7: 30 mcg for all adults
- B9: 400 mcg for all adults
- B12: 2.4 mcg for all adults
2. Vitamin D
Vitamin D plays a required role in absorbing calcium and maintaining strong and healthy bones. According to the Mayo Clinic, vitamin D helps healthy muscles, nerves, and the immune system.
how much quantity needed
According to the Mayo Clinic, adults younger than 70 should take 600 IU (600 IU) of vitamin D daily and those older than 70 should take 800 IU (800 IU). However, between 1,000 and 2,000 IU is considered safe.
Source
- Fatty Fish
- Eggs Yoke
- milk
- Yogurt
- Tofu
- Orange juice
Taking too much vitamin D can cause problems. Its overdose can damage the kidneys and heart valves.
3. Dietary Iron
Iron is an essential mineral for the body. It is an essential part of hemoglobin. According to the Nhh’s Dietary Office, iron is a component of myoglobin, which carries oxygen to the muscles. Iron is essential for growth and development, especially in children and adolescents.
But if storage is depleted, not enough red blood cells can be made to carry oxygen properly. Iron deficiency can lead to problems like anemia fatigue, and weakness.
how much quantity needed
According to the Institute of Medicine of the National Academies, men over the age of 51 require 8 milligrams of iron daily. Whereas people aged 19 to 50 need 18 milligrams per day.
Source
There are two types of dietary iron, heme and non-heme. Heme iron is found in meat. Red meat is a good source of this.
Non-heme iron can be found in meat, rice, oats, wheat, lentils, spinach, and white beans.
Who Should Take Iron Supplements
Most people in the US get enough iron through their diet. But those who may have iron deficiency.
People with problems like gastrointestinal disorders, celiac disease, or inflammatory bowel disease can take this supplement after consulting a doctor.
These “3 Nutrients help for energy boosting ” and vitamins are necessary to take in the diet to increase mina and endurance. But remember if you have any physical problem, then take any extra supplement only after consulting the doctor.
