The stress and strain of every day life can leave most people feeling drained of all energy. One of the best ways to counter severe energy depletion and to feel refreshed and rejuvenated once again, is to eat foods which are rich in certain specific vitamins. Vitamin deficiency has often been linked to chronic fatigue, reduced energy levels, lack of concentration and irritability.
10 Tips to Boost Energy with Vitamins
Getting extra energy is an important criterion for people who are constantly complaining of feeling low, tired or lethargic. Vitamins play an important role in energy production. Most of the vitamins which are linked to energy production are obtained from dietary sources. However, poor dietary choices and disease conditions can lead to a severe deficiency of these essential vitamins.Given below is a complete list of vitamins which can boost energy levels.
B- Group Of Vitamins
One of the best ways to boost declining energy levels is to increase the intake of foods which are rich in B-group of vitamins. B –group of vitamins help to convert carbohydrates into glucose. This metabolism of carbohydrates into glucose is essential for energy production.
People who suffer from vitamin B deficiency constantly complain of severe tiredness or fatigue. The human body can store a certain amount of this vitamin in the liver. However, poor dietary choices and improper cooking methods often lead to severe deficiency of this vitamin. Listed below are the specific B- groups of vitamins which can boost energy levels.
Thiamin or vitamin B1 is an important component of the B-group of vitamins. This vitamin is obtained from both plant and animal based food products. Vitamin B1 or thiamin aids in the normal functioning of the adrenal glands. Impaired functioning of the adrenal glands is often linked to low or reduced energy levels.
Thiamin also plays a crucial role in the metabolism of food. This is vital for boosting energy levels. Egg yolks, fish and brown rice are some dietary sources of vitamin B1.
Vitamin B2 or riboflavin is an important micronutrient which not only helps to boost energy levels but also aids in maintaining good health in both humans and animals. Like thiamin, riboflavin also plays a crucial role in energy production by converting carbohydrates into glucose. Riboflavin also helps in the metabolism of protein and fats.Riboflavin promotes the production of red blood cells, helps in better utilization of oxygen and also improves blood circulation. These important functions of vitamin B2 also aids in improving energy levels. Foods like Brussels sprouts, mushrooms, spinach and soybeans are rich sources of this water soluble vitamin.
The other name for niacin is vitamin B3. Niacin improves blood circulation and increases oxygen flow to the brain. These two important functions of vitamin B3 ensures a boost in energy levels besides improving mental alertness. Some wonderful food sources of vitamin B3 are lean meats, dairy products, nuts, enriched cereals and fish.
Pyridoxine or vitamin B6 aids in energy production by converting carbohydrates into glucose. This B group vitamin also strengthens the immune system. A strong immune system which can fight disease conditions means that vital energy is not being utilized to fight disease causing pathogens.
Vitamin B6 also aids in the production of some important hormones and neurotransmitters. These neurotransmitters play a crucial role in transmitting messages between cells. An impaired transmission of messages at cellular levels due to a deficiency of pyridoxine can leave people feeling severely fatigued. Wheat germ, brown rice and spinach are good dietary sources of pyridoxine.
Folic acid also known as vitamin B9 is highly essential for the production of healthy red blood cells. A reduction in the production of red blood cells leads to a medical condition called anemia. Anemia is characterized by lack of energy and chronic fatigue. So, a deficiency of folic acid is linked to the feelings of extreme weakness or tiredness. Green leafy vegetables, dried peas and beans are loaded with folic acid.
Vitamin B12 also called the energy vitamin is vital for maintaining the health of nerve cells and for the production of red blood cells. This vitamin also enhances the function of iron in the body. This vitamin aids in energy production by combining the food metabolism with several biochemical reactions. So a shortage or deficiency of this vitamin can affect an individual like no other vitamin can. Eggs, liver and tuna are good food sources of cobalamin.
Energy production can be boosted by increasing ones intake of vitamin C rich foods. Vitamin C aids in energy production by transporting fats to cellular mitochondria. A deficiency of vitamin C leads to poor digestion of food. This in turn can affect metabolism of food into glucose. Foods which are rich in this vitamin include citrus fruits, strawberries, green leafy vegetables and papayas.
When the body is denied vitamin D or sunshine vitamin over a prolonged period of time it can lead to muscle weakness, affect bone health and lead to a general feeling of tiredness or fatigue. A half hour of exposure to early morning sunlight once or twice a week can ensure that our daily requirement of this vitamin is met. Eggs, cod liver oil and fortified food are some of the dietary sources of this vitamin.
Vitamin D also helps to strengthen the immune system. A strong immune system keeps away disease conditions. This in turn ensures that energy is being utilized for growth and maintenance of the human body and not for fighting disease causing germs.
The recommended dietary requirement of vitamin E for adults stands at around 15 mg per day. Vitamin E which is a powerful antioxidant helps to fight the negative effects of free radicals. Free radicals which affect the normal cellular functions and metabolic processes can hamper the conversion of food into energy.
A deficiency of vitamin E has been linked to feeling of weakness, extreme exhaustion, reduced concentration levels and a general feeling of lethargy. While vitamin E deficiency is rare among people living in developed countries, it is quite common among the populous of developing countries.So in order to boost energy levels, eat plenty of Vitamin E rich foods like carrots, nuts and spinach.