The three main nutrients used for energy in our body are carbohydrates, protein, and fats. Also, known as macronutrients. They help balance our blood sugar, regulate hormones, reduces mood swings, fatigue, fuels muscle, and helps our body to sustain the daily life hustle. However, there is no denial that every nutrient has an important part to play in the overall wellness.
Below are vitamins and minerals that aid in overall health, but keep in mind that other nutrients like fiber, omega-3-6, and probiotics are equally important.
- B Vitamins
- Folate/folic acid
- Vitamin D
- Vitamin E
B vitamins are crucial for energy — they are necessary to turn food into energy. Food sources of B vitamins include animal protein, organ meats, seafood, legumes, fortified cereals, avocados, and sweet potatoes.
Calcium does a lot more than just build strong bones and teeth. Getting enough calcium helps keep your heart and muscles strong and may help reduce the risk of high blood pressure. As women, we should eat a variety of high-calcium foods, such as leafy greens, high-quality dairy, non-GMO tofu, nuts, and chia seeds.
Women need choline at all stages of life. However, choline is particularly important during pregnancy. Getting enough choline in pregnancy is important because it helps your baby’s brain and spinal cord develop properly. It may also protect your baby against neural tube defects. Eggs, seafood, and liver are particularly rich in choline.
Every female needs folate every day unless she is pregnant or breastfeeding. If that’s the case, both of which require a higher amount. This vitamin helps keep red blood cells healthy and is essential in preventing neural tube birth defects. Folate is the natural form of vitamin B9 in food, while folic acid is a synthetic form. Folate is naturally found in leafy greens, citrus, berries, nuts, and beans.
Iron is one of the few nutrients that females (between the ages of 14 and 50) need in a higher amount than males the same age. This reduces their risk of iron deficiency anemia. This type of anemia can result in fatigue, weakness, and irritability. Excellent sources of iron include high-quality red meat, poultry, fish, beans, and leafy greens. When relying on plant-based sources of iron, aim to pair them with vitamin C (bell peppers, strawberries, tomatoes, etc.) which helps with iron absorption.
Magnesium helps regulate many different chemical reactions in a woman’s body. Including, maintaining healthy blood sugar, keeping muscles and nerves working properly, and helping a woman’s body produce protein. It’s particularly important to get enough magnesium if you’re planning to get pregnant. Food sources of magnesium include whole grains, seeds, nuts, banana and beans.
Vitamin D is another essential nutrient for women. Its importance ranges, but it works in conjunction with calcium to promote healthy bones. Vitamin D is also involved in cell growth, immune function, and reducing inflammation. High sources of vitamin D are fatty fish (salmon), mackerel, fortified milk, high-quality cheese, and pasture-raised eggs.
Vitamin E which is important for vision, reproduction, and the health of your blood, brain, and skin. Vitamin E also has antioxidant properties. Therefore, this vitamin is essential for a healthy immune system. Nuts, seeds, greens, pumpkin, sunflower seeds, and other vegetable oils are high in vitamin E.
These are the Essential vitamins are the key for energy production.
While avoiding foods with inflammation and getting adequate sleep are key for boosting energy, don’t overlook the power of vitamins. In addition to energy-boosting foods, consider adding multi-vitamin for energy. In many ways, they act as the key to unlocking a more energized version of you.
A vitamin deficiency gets in the way of one (or more) essential steps in energy conversion. And when this happens, it reflects on the overall wellness of our body.
If you think this might be happening in your body, getting a blood test to check your micronutrient levels is very informative. Please always consult your doctor before adding a new vitamin or supplement to your routine.