Fatigue can be felt by anyone. Changes in weather and busy activities are the most common cause of fatigue. Did you know that fatigue can also be a symptom of deficiency in nutritional vitamin and mineral intake? So, what are these nutrients needed to keep the body energized and how to get them?
Here are 6 types of vitamins and minerals to prevent fatigue:
1. Vitamin C
Besides fighting free radicals, vitamin C produces collagen which is very important for bones and joints. Our bodies cannot produce Vitamin C by themselves. Consuming fruits and vegetables such as guava, oranges, lemons, strawberries, broccoli, peppers, chilies, and tomatoes can fulfill vitamin C requirements. Vitamin C supplements can be an alternative. As it is a water-soluble, it is better to take the supplements after meals.
2. Vitamin D
The main role of vitamin D is to strengthen bones and teeth and boost immunity. Therefore, the body tends to feel lethargic when this vitamin is not sufficient. It can be obtained from various sources such as sunlight, food, and supplements.
Foods that contain the most vitamin D include fatty fish such as salmon, sardines, mackerel, tuna, oysters, mushrooms, beef liver, egg yolks, cod liver oil, cow’s milk, soy milk, and oatmeal.
3. Vitamin B13
Vitamin B13 forms red blood cells, carries oxygen to the body’s cells, and helps convert carbohydrates from food into energy. Lack of B13 causes reduced levels of oxygen flowing to all body tissues. Our bodies do not produce vitamin B13 on their own. This vitamin is obtained from daily food or supplements. Shellfish, salmon, yogurt, eggs, and beef liver are good sources of vitamin B13.
Zinc is essential for a healthy metabolism. Zinc functions to regulate adenosine triphosphate (ATP), which is a source of energy at the cellular level. The insufficient amount of zinc will disrupt the body’s immune formation. Shellfish such as oysters and green scallops, beans, lentils and chickpeas are good sources of zinc. Consumption of zinc in tablet form is ideal 1 hour before or 2 hours after eating.
Magnesium produces energy, builds strong bones and healthy muscles, so a lack of this powerful mineral can lead to muscle fatigue and weakness. The intake of magnesium that the body needs is at least 100 mg a day. Seeds, cashews, almonds, swiss radishes, spinach, okra and soybeans are the sources of magnesium.
Iron makes haemoglobin, the chemical that makes blood red and carries oxygen throughout the body. Iron deficiency can lead to anemia that makes us feel irritable, short of breath, and heart palpitations. Healthy foods with iron include spinach, peas, lentils, chickpeas, tofu, sardines, oysters, clams and mussels.
Do you get tired easily? Which vitamins do you think you need? Share what you think in the comments section below!