Good nutrition plays a vital role in health and well-being. While everyone feels tired after a long day's work, if you are often feeling worn out before the day begins, you may have some dietary issues to contend with. Of course, a check-up with a heath care professional is a good idea for those feeling constant fatigue. However, if there is no underlying health issue at the root of that tired feeling, ensuring a proper intake of necessary vitamins, minerals and other essential nutrients may help boost your energy level.
B-Vitamins
B-vitamins are essential for the maintenance of energy levels in the body. According to "Psychology Today," fatigue, irritability, poor concentration, anxiety and depression can all be signs of B-vitamin deficiency, since these vitamins are needed for everything from the healthy maintenance of brain cells to the metabolism of carbohydrates, which are fuel for the brain. "Psychology Today" also states that B-vitamins are necessary for the production of neurotransmitters, which regulate mood and conduct messages through the brain. Rich sources of vitamin-B include animal products, such as liver, beef, poultry and seafood. Vegetable sources of B-complex vitamins include bananas, potatoes, legumes, avocados and brazil nuts.
Vitamin C
Vitamin C is an important fatigue-fighting nutrient. According to Linus Pauling Micronutrient Information Center, vitamin C plays an essential role in the circulatory system by assisting in the production of the collagen, a structural component of blood vessels. Vitamin C also helps in the absorption of iron, which helps fight fatigue, and plays a key role in the synthesis of norepinephrine, a neurotransmitter that is critical to brain function and is known to affect mood, as well as providing vital support to the immune system. Citrus fruits, such as oranges, lemons, grapefruit and lime are rich in vitamin C, as are strawberries, tomatoes and sweet red peppers.
Multivitamins
Taking a well-balanced multivitamin with minerals as a supplement to a healthy diet can help ensure that the body has the right mix of vitamins and minerals to optimize energy, health and well-being. Look for a multivitamin supplement that includes fatigue-fighting vitamins as well as a selection of the trace minerals the body needs to function at its best. Zinc, magnesium, iron and calcium are important for general wellness and energy, as are vitamins A, D, E and antioxidants. However, be careful to avoid mega doses of any vitamin or mineral, as many can become toxic at high levels.
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