Vitamins That You Should Consume When You Lack Energy
A balanced diet is essential to avoid fatigue, give the body a boost and get all the nutrients and vitamins we need to face the day with enough energy
Do you feel that you lack energy? It is important to remember that all vitamins are essential to maintain the proper functioning of the body. In addition, its deficit can cause certain ailments.
If you limit yourself to consuming groups of vitamins of a certain type, in a short time you will not have the strength to complete all your tasks. For this reason, it is important to know them one by one. In this article we share which are the vitamins that improve energy levels.
Vitamins for lack of energy
To begin to prevent nutritional deficiencies, it is convenient to know the essential vitamins for health. Also, if you do not consume them with food, you can resort to supplements.
However, we always recommend following the instructions of a doctor or nutritionist. Read on and get to know them one by one.
B12 vitamin
First, deficiency of vitamin B12 can lead to strong feelings of lethargy and fatigue . Also, this vitamin converts carbohydrates into energy. Therefore, it will provide you with just what you need and will give your digestive system a boost.
The foods that contain it are the following:
- Chicken.
- Eggs.
- Fish.
- Milk.
In cases of extreme vitamin B12 deficiency, injections may be required. In this case, it will be your doctor who indicates the amount and frequency.
There are also nutritional supplements that contain it. However, it is always better to obtain it from food, as it is better absorbed in this way.
Vitamin B6
Second, vitamin B6 not only increases your energy levels, it also helps keep your arteries in optimal condition and benefits the circulatory system in general. In addition, it provides mental clarity and strengthens the nervous system.
Foods rich in vitamin B6 are:
- Fish.
- Meats.
Vitamin B9 or folic acid
Third, tiredness and fatigue are signs of folic acid deficiency. The clearest characteristic of this condition is shortness of breath due to minimal physical activity.
Vitamin B9 contributes to the formation of red blood cells. These are responsible for transporting oxygen through the bloodstream and within organs and tissues. What’s more, oxygen is essential to keep energy levels at the right point.
When we talk about folic acid we usually associate it with pregnancy. However, its function goes further. Its main sources are the following:
- Broad beans.
- Spinach.
- Avocado .
Vitamin B1 or thiamine
This vitamin’s main function is to strengthen the immune system and accelerate the synthesis of neurotransmitters. This means that it intervenes in the metabolic processes related to the transformation of food into energy.
In addition, the energy produced by adequate levels of thiamine improves the performance of all organs. Therefore, it is an essential vitamin.
The foods with the highest thiamine content are the following:
- Beans.
- Seeds.
- Walnuts.
- Asparagus.
- Fish.
Vitamin B3 or niacin
Niacin is a vitamin that plays a critical role in several different functions in the body. Therefore, you should include it in your diet when you feel that you lack energy. Furthermore, one of the functions of niacin is supply energy to cells .
While commercial energy drinks have high levels of artificial sweeteners , Niacin provides real energy and antioxidants. On the other hand, this vitamin helps lower cholesterol levels and balance blood sugar. These are the best natural sources of niacin:
- Fish.
- Liver.
- Chicken.
- Avocado.
Vitamin A
Vitamin A is an important part of our eye health and eye protection. However, also it is essential to maintain energy levels and stimulate the immune and nervous system.
Vitamin A helps maintain a youthful appearance. It is an antioxidant that can help fight the action of free radicals that leads to premature aging of the skin. The foods that provide the highest amount of vitamin A are the following:
- Sweet potatoes.
- Liver.
- Carrots
- Melon.
- Mango.
Vitamin C
Vitamin C helps protect the immune system. Also it is a source of energy that helps to achieve a general feeling of well-being.
Second, vitamin C boosts the cardiovascular system. In this way, it provides short and long-term benefits. In addition, it helps maintain cholesterol levels and allows blood to flow better. The best foods to obtain vitamin C are those that we place below:
- Oranges .
- Peppers.
- Kale.
- Broccoli.
- Papaya.
- Strawberries.
Vitamin D
Vitamin D has been called the sunshine vitamin because we are able to create what we need when sunbathing . Furthermore, l a lack of this vitamin creates a feeling of depression and general malaise. Therefore, to obtain the necessary vitamin D we must expose ourselves to the sun’s rays.
It will be enough with about 15 to 20 minutes. In this way, you make sure to avoid premature aging and skin blemishes. Also, some of the foods that contain vitamin D are:
- Salmon.
- Tuna.
- Cod liver oil.
Vitamin E
Vitamin E acts as an antioxidant in the body. For this reason, this nutrient can be ideal when you feel that you lack energy. However, if you don’t get enough antioxidants to fight free radicals in your body, you will feel drained. Foods rich in vitamin E include the following:
- Sunflower seeds .
- Almonds
- Peanut butter.
- Spinach.
Vitamin K2
To finish, vitamin K2 is the last on our list and you will want to incorporate it into your diet if there is a history of osteoporosis in your family. In addition, it provides feeling of vitality and energy. Foods rich in vitamin K2 are as follows:
- Kale.
- Spinach.
- Broccoli .
- Brussels sprouts.
The importance of a balanced diet and vitamins
All these micronutrients are necessary for the proper functioning of the body. Finally, contrary to what you might think, you don’t need to spend a lot on artificial sources of energy. A balanced and varied diet is more than enough to have an active life.
