Because of the rapid pace of life and hard work, many people are under great stress feeling always tired. The most common reaction of most people when they feel tired and have low energy is consumption of coffee, energy drinks or sweets and sweet meals to be able to get a little more energy and fix their mood.
But what very few people know is that the consumption of these products in the long run instead to provide energy and better mood it will certainly contribute to weight gain, anxiety and lack of additional energy.
What is needed to get in practice when we feel tired and irritable is the use of well-balanced diet by consuming more vitamins, minerals and other macronutrients.
1. Vitamin C
Regular consumption of vitamin C offers a number of health benefits. Vitamin C primarily acts as an antioxidant and reduces inflammation, then it has an important role in the absorption of iron in the body and improves the digestive tract.
During exercises, a number of studies suggest that the consumption of larger quantities of vitamin C plays an important role in the reduction of the hormone cortisol, also known as the stress hormone, which is the main reason for the development of many diseases. Vitamin C can be found many different fruits and vegetables such as lemon, orange, kiwi, strawberries, red peppers, tomatoes, peas, cauliflower and broccoli.
2. Vitamin B12
Vitamin B12 is necessary for the production of red blood cells, to maintain the proper metabolism of fats and carbohydrates, for proper protein synthesis and maintenance of a healthy nervous system. Meat, eggs, milk with dairy products and fish contain a great amount of this vitamin. Lack of this vitamin may contribute to the occurrence of megaloblastic anemia and paralysis of the nervous system.
3. Vitamin B9 (Folic Acid)
Vitamin B9 a.k.a. folic acid is required for the production of red blood cells, the production of DNA and protein synthesis. All these processes are important and necessary for the normal functioning of the body to maintain the proper power level. This vitamin can be found in unprocessed vegetables such as spinach, beans, broccoli, parsley and asparagus.
4. Iron (very important micro-nutrient)
Iron is one of the most important and necessary micro nutrients, needed for the production of hemoglobin. When the level of iron in our body is very low, red blood cells can not carry enough oxygen to the cells resulting in an overall fatigue of the body. The following products are easily accessible and rich in iron: red meat, eggs, dark leafy vegetables, almonds, Brazil nuts, pumpkin seeds.
( you can read more about Fatigue here on this link HOW FATIGUE CAN SERIOUSLY AFFECT YOUR HEALTH )
Magnesium is an important mineral required for tge ATP synthesis (the main molecule for production of energy in the body). Magnesium also helps regulate other essential micro-nutrients such as calcium, zinc, copper, vitamin D and potassium.
Furthermore magnesium acts as an antioxidant and has anti-inflammatory properties. Foods rich in magnesium are some of the following products: orange, avocado, kiwi, mango, grapefruit, seeds, nuts, broccoli and legumes.
The zinc is an essential mineral that improves immune system, provides the right balance of hormones in the body, plays an important role in protein synthesis and regulates the level of sugar in the blood.
Foods containing zinc and vitamin B are excellent for increasing energy and mood improvement. The following products contain great amounts of zinc: mushrooms, beans, cocoa, dark chocolate, nuts, pumpkin, spinach and seafood.