It is important for you to understand the essential vitamins that are necessary for your body to provide energy to keep you fit and healthy. These essential vitamins included in your daily diet to make a balance diet that will help you to minimize tiredness, lethargy and overall boost your energy levels. If you are suffering from any signs or symptoms of vitamin deficiency then you need to prevent it and start taking natural energy boosters.
Vitamin deficiencies make your body to work more for easy jobs that may lead to tiredness, poor health, or many other health harms. The right set of vitamins included in your diet and living a healthy lifestyle will maintain you fit and energy levels.
The best vitamins and natural energy boosters for your body to provide energy are mentioned below:
The B vitamins are crucial for the body’s production and using energy levels. These set of eight vitamins are critical to ease fatigue and overall energize the body. B Vitamins also helps in weight loss as they provide with more energy for you to exercise and remain active. The natural energy boosters rich in Vitamin B Complex are important for body’s energy levels.
Vitamin B1 supports the body’s immune system and enhances neurotransmitter so that the brain and nervous system, as well as memory, functions more powerfully. Vitamin B1 helps to process fat, carbohydrates, and proteins. Skin and blood vessel development also require sufficient amounts of thiamin. The Vitamin B1 also supports body’s metabolism. Metabolizing food efficiently generates energy the body requires to perform all tasks and for this process thiamin is essential.
There is various natural energy boosters’ food for Vitamin B1 which can be found in Trout Fish, Pork, Sunflower Seeds, Wheat Bread, Green Peas, Cooked Asparagus and Dry Roasted Soy Beans or Edamame
Vitamin B2 is responsible to perform large variety of cellular processes in the body. Vitamin B2 plays an important role in energy metabolism. It also supports in metabolism of ketone bodies, fat, carbohydrates and proteins. It allows body cells to function efficiently by increasing oxygen utilization effectiveness. Riboflavin provides ease to arthritis people to feel relief from painful joints pains and making them feel more energetic.
The natural energy boosters for Riboflavin are cottage Cheese, Almonds, Boiled Eggs, Mushrooms, broccoli, beef, salmon, turkey, Sesame Seeds and Spinach. All these natural energy boosters food are rich source of Vitamin B2.
Vitamin B3 is also referred as niacin that helps to cure cholesterol levels that might in future be responsible for various health problems that weaken energy levels in the body. The set of vitamin such as niacin, vitamin C, thiamin, vitamin D, and vitamin A works in combination with each other to improve the efficiency of body while producing energy. Lack of niacin in the daily diet may cause nausea, anemia, headaches, skin and mouth lesions, and tiredness.
Cooked Chicken Breast, beef, eggs, avocados, leaf vegetables, carrots, nuts, whole grain products, Oil Roasted Peanuts, Mushrooms, Fresh Green Peas are rich in niacin and are best natural energy boosters for Vitamin B3.
B5 (Pantothenic Acid)
Vitamin B5 plays an important role in combination with other B vitamins to not only improve energy levels but also strengthen the body immune system. During illness the Vitamin B5 burns up great amount of energy to struggle the illness and to cure the body. The healthy immune system is required for high energy levels.
The food rich in Vitamin B5 are Mushrooms, Trout Fish, Eggs, Lean Pork and Beef, whole-grain Products, legumes, royal jelly, broccoli, avocado, and yogurt are natural energy boosters.
Vitamin B6 protects the body’s arteries and the overall health of the circulatory system. It also promotes the red blood cell production by providing enough oxygen and proper blood circulation without which it would be difficult to do daily tasks. It also supports the immune system. Lack of pyridoxine may cause skin problems, anemia, nerve damage, seizure, and sores in the mouth.
The natural energy boosters high in vitamin B6 include Tuna Turkey, Beef, Chicken, Salmon, Banana, Potatoes, Sweet Potato, Sunflower Seeds and Spinach.
B9 (Folic Acid)
Folic acid comes under the category best vitamins for food. Folic acid is important to perform several bodily functions and most crucial being the formation of healthy red blood cells and to prevent anemia. Red blood cells carry oxygen to the entire body and are essential to sustain energy levels. The right amount of folic acid in diet is critical for a pregnant woman to prevent child’s birth defects.
The natural energy boosters for folic acid are found in foods such as Dark Leafy Green vegetables, Asparagus, Broccoli, Citrus Fruits, Corn, dairy products, eggs, poultry and meat, seafood, Brussels sprouts, Beans, Peas and Lentils and Spinach.
Vitamin B12 together with folic acid helps in the production of red blood cells in the body. Vitamin B12 is crucial aspect in the body’s effectiveness to absorb food and hence, restores energy levels.
The natural energy boosters with great source of Vitamin B12 is mostly found in animal food such as meat, Shellfish, poultry, eggs and also in Fortified Soy Products, Fortified Cereals, Low Fat Dairy products and Swiss Cheese.
Biotin is one of the best vitamins for energy. This vitamin assists in fats, protein and amino acids metabolism that helps to transfer food into energy. It is also helpful in maintaining stable blood sugar level and providing you with sufficient energy.
Swiss chard, Carrots, Almonds, Walnuts, Chicken, Eggs, Berries and Fruits like strawberries and raspberries, Vegetables such as onions, cucumbers and cauliflower are rich source of natural energy boosters for Biotin.
There is no Single vitamin that is good source of energy for the body, however, all B vitamins as mentioned above works in combination to support the healthy body functions and effectively produces energy in various forms for general health of the body.
In addition to B vitamins there are other few dietary supplements that support in maintaining energy levels. The additional nutrients necessary for sustaining energy levels are:
Iron is required in the formation of hemoglobin. Hemoglobin, a molecule in red blood cells carries oxygen to the entire body; hence, without sufficient intake of iron, energy levels might get affected.
The natural energy boosters that are rich in iron includes Squash and Pumpkin Seeds, Liver ,Pork, Chicken, Turkey, Lamb, Beef, Nuts like Cashew, Pine, Hazelnut, Peanut and Almonds, Beans, Whole Grains, Fortified Cereals and Pulses like White Beans and Lentils and Bran.
Magnesium is essential component in the body’s functions to produce ATP (Adenosine triphosphate). ATP transports compounded energy inside the cells for metabolism process. Magnesium helps to toughen bones and prevent from affecting body’s energy and productivity.
The food such as Dark Leafy Green vegetables, Spinach, Nuts, Squash Seeds, Pumpkin Seeds, Soy Beans, Lentils, Whole Grains, Plain Non Fat Yogurt, Bananas and Dark Chocolate are rich in magnesium natural energy boosters.
Zinc in a small quantity is essential for one to include in everyday diet to support the body in producing proteins. Proteins help to maintain healthy hair, nails, skin, muscles, and also other body parts.
Seafood, Beef, Lamb, Wheat Germ, Spinach, Pumpkin and Squash Seeds, Cocoa and Chocolate, Cashews and cooked mung Beans are natural energy boosters’ food high in zinc.
The healthy balanced diet including right amount of carbohydrates, nutrients, proteins and healthy fats are important for maintaining good energy level and general health of the body. Vitamin supplements only cannot provide body with enough diet for good energy levels.
Natural energy boosters rich in Energy Vitamins are:
The plentiful of B vitamins are found in many foods, mostly in fruits and vegetables. The proportionate quantity of every vitamin may vary in each food so eating a balanced complete diet is important. Many nutritious natural energy boosters are available which if included in daily diet will provide enough energy with vitamins to make sure good overall health of the body. Some of the Vitamin B rich food is mentioned below:
- Tomato juice: This natural energy boosters is a great source of vitamins B1, B3, B6, magnesium, zinc, and iron.
- Spinach: It is a highly nutritious dark leafy vegetable high with vitamins C, A, B, folate and small amount of vitamin K natural energy boosters’ food.
- Broccoli: Broccoli is a natural energy booster with a good source of vitamins A, C, K and also potassium.
- Milk: Milks is very rich in calcium and natural energy boosters food with a good source of many other vitamins such as A, B6, B12, C, D, K, E and also thiamine, niacin, biotin, riboflavin, folates, and pantothenic acid.
- Potatoes: This natural energy boosters includes vitamin C, vitamin B6, potassium and little amounts of thiamin, riboflavin, niacin, magnesium, folate, phosphorus, Zinc and iron
- Bananas: Bananas, natural energy boosters are great source of vitamin B6, soluble fiber, and also include moderate quantity of vitamin C, potassium and manganese.
- Lentils: Lentils contain folate, vitamin B1, B6, iron and magnesium
- Parsley: It is good source of natural energy boosters food in folic acid, vitamin K, vitamin C, and vitamin A.
- Asparagus: It is natural energy boosters with rich source of vitamin B6, magnesium, zinc, calcium, and a very great source of vitamin C, E, K, thiamin, riboflavin, niacin, folic acid, dietary fibre, protein, iron, phosphorus, potassium, copper and manganese.
Apart from above mentioned natural energy boosters, whole grain breads and cereals and also fortified food with B vitamins are available in the market to supply your body with sufficient amount of vitamins. Also, supplements in the form of tablets, pills, liquid are available for people who have difficulty in eating a diet including these natural energy boosters.
It is important for everyone to keep a track of the body’s food intake and include food that are healthy and nutritious for balanced diet and provide enough vitamins for sustaining energy levels. All food varies in supplying vitamins and other nutrients so make sure to include enough amounts of all B vitamins, iron, zinc, and magnesium to support great energy and a healthy diet including natural energy boosters for overall good health.