If anyone is in dire need of some supplementation and natural energy booster, it is women. With their menstrual cycle, pregnancies and menopause they lose more energy or need more energy booster every day. The energy is related to the nutrients available for the body. These minerals are coming from the diet. In case of any deficiency of even one of the minerals can affect the whole system. The energy production is a combined effort or two or many natural energy booster in the body and these components are ultimately related to the ingredients in the food.
So in order to have energy booster in the system the person should have a balanced diet that contains all kinds of energy boosting items in it. The selection of the food should be on the type of minerals that the woman’s body requires. So first of all let’s have a look at the important minerals required by a woman’s body to function properly and serve as natural energy booster whenever needed.
Mineral Supplements that are natural energy booster for women
Magnesium is a useful mineral that is beneficial for many functions. It keeps the heart beat steady and promotes normal blood pressure. It helps regulate the blood sugar levels and maintains the nerve and muscle functions. It amply supports the immune system and keeps the bones strong. The stress impact is reduced by magnesium by barring the body’s response to it by doing their duty as natural energy booster. It is also helpful in relieving pain and cramps especially during the monthly cycles. Magnesium is largely found in spinach, black beans, pumpkin seeds etc. increase in magnesium can lead to loose bowel movements or diarrhea.
Folic acid is essential for the development of new cells and is most important during pregnancy. The deficiency in the folic acid in the mother can cause birth defects in the baby. A woman should have adequate amount of this nutrient in her body right from the age of 15 to avoid birth defects. Only the concentration changes with each stage of life. It is also a preventive of cardiac diseases by preventing the production of an amino acid related to heart diseases. Folic acid is found in lentils, chickpeas, parsley, pinto beans, and spinach.
Vitamins are one of the essential minerals needed for any human body. Each of the vitamins has its role in body functions and has to be natural energy booster as well. Vitamin A is essential for eye vision, B helps with metabolic activities and as energy booster, Vitamin C is immune booster, and an immune body can better utilize other nutrients as daily energy booster. Vitamin D is good for bone strength and E is good for skin health and brain function. A better functioning brain can fight the stress and thereby improves the performance of energy booster.
Calcium is required for the cells to make energy. The flow of calcium in and out of the cells triggers many other energy producing processes as well. Thus calcium is a recently discovered energy booster. It is also needed by the nerves and muscles to function. Both of these are important in energy production.
Iron deficiency is mostly seen in women as fatigue. Lack of enough iron causes anemia that is a major cause for tiredness. Supplementing the body will fulfill its requirement helping the body generate more energy. Though it is not a major energy booting supplement but it can boost the body energy nonetheless. How it works as a natural energy booster is by incorporating with hemoglobin that delivers oxygen to all parts of the body. This triggers energy booster molecules and endurance. Iron is found in oatmeal, leafy vegetables, dry fruits, lentils etc. Women do not need iron in more amounts one they reach menopause, unless detected with iron deficiency.
Omega 3 fatty acids are primarily associated with heart and cholesterol. A healthy heart can aid more energy booster in the body. These are essential fatty acids that come only from the diet. The omega 3 fatty acids serve as energy boosting molecules for the muscles and heart. Apart from being an energy boosting supplement it also helps in preventing obesity. Women who have passed the menopausal stage are at the risk of rapid weight gain. Including the omega fatty acids in their diet can control the fat storage and prevent weight gain to some extent.
Zinc is one of the most essential minerals that involves in all round performance. It takes part in the immunity, protein synthesis, cell division, etc. In women zinc can improve the symptoms of the menstrual period. Zinc regulates the progesterone hormone that prevents the menstrual cramps. During pregnancy zinc helps in healthy development of the fetus. Zinc has many competitors inside the body for absorption and supplementation can improve the mood in women. An elevated mind can improve the performance of the natural energy booster in the body.
Green tea is popular for being full of antioxidants that help in having glowing skin for women. It also helps in weight loss with increased metabolism. The increase in the metabolic reactions increases the reactions of the energy booster. Thus green tea can also be a natural energy booster.
Soluble fiber in the diet can slow down the sugar absorption that helps in regular supply of energy to the body. Thus soluble fiber is the best natural energy booster in the diet. Having them will make the stomach full for few hours. For women they are much more than just energy boosting food. It helps in weight loss and tempts them to eat lesser and leads to weight loss.
Digestive enzymes are natural energy booster to unlock the other nutrients from the diet and provide the energy booster molecules for the body. The lack of these digestive enzymes can cause extra energy expenditure to digest the food. Supplementing with them will help conserve the energy as well as help with more energy production by increasing the energy booster.
Iodine is a battery charger as the natural energy booster inside the body. Iodine maintains the thyroid hormones that regulate the energy level, body weight and positive mood. In women the iodine deficiency affects the thyroid functions that can lead to many other diseases as well.
Other natural energy boosters for women
Alfalfa Sprouts: Sprouts in general are good all-round health boosters as they are extremely low in calories, but contain a full set of vitamins (A, B, C, D, E and K), as well as folic acid, iron, calcium and other minerals. All these minerals improve the overall health and keep the energy levels up.
Apricots: Apricots are rich in iron and fiber. The vitamins A and C help stabilize the energy levels and having them as mid day snack can make a huge difference. The iron content in this fruit helps relieve fatigue and weakness. Women are prone for more iron deficiency and including them in their diet can be natural energy booster.
Asparagus: Asparagus is high in vitamin B which is a natural energy booster. Vitamin B helps the body function proper and healthier. The energy levels are elevated and fill it with energy without having any stimulants.
Bananas: Bananas are a great source of energy. It is rich in minerals and nutrients. Having a banana smoothie in the morning keep the body energized instantly and easily. It can provide a quick energy explosion on the go.
Broccoli: Broccoli is a super food with vitamins, essential minerals, and high in fiber. It is a great addition during mealtime as a perfect energy boosting food. It contains very les calorie and helps in weight management.
Brown Rice: Brown rice can aid in weight loss by being the source of slow energy releasing component in the diet. This satisfies the stomach for a longer period and becomes an energy boosting food. It also contains vitamin B and proteins as well.
Dates: Dates in the diet is a great natural energy booster. It has minerals such as iron, calcium, potassium, copper, manganese, and magnesium. All these are essential for a woman’s health. It also has fiber and other natural sugars that are healthy and energizing.
Eggs: Eggs are relatively high in cholesterol but are low in calorie. It contains almost al the essential amino acids that can boost the energy levels. Having eggs along with oatmeal will make a perfect and healthy breakfast for women.
Lentils are high in protein, minerals and complex carbohydrates,. All these are capable of maintaining the energy level inside the body as well be an energy booster.
Oats: Oats is low in calorie and high in fiber that helps get rid of bad cholesterol and boosts the heart health. This will help being a natural energy booster in the morning. The energy release happens slowly but steadily making the feel of fuller and curbs the hunger for a longer period. Having it on daily basis can reduce the cholesterol level tremendously.
Pineapple: Pineapple contains the nutrients that are the best natural energy booster available. The iodine helps with thyroid health and increases the metabolism and energy. The vitamins and other minerals stimulate the blood flow and circulation.
Spinach: Spinach particularly rich in vitamin B that is the best energy booster. The presence of iron and other minerals also play their part as natural energy booster. It is low in calorie and high in fiber that can curb the appetite and cravings to regulate the sugar level as well.
Sweet Potato: Complex carbohydrates and the fiber make sweet potato the best choice as an instant energy booster. It regulates the blood sugar and makes feel full. It contains the energizing vitamin B to elevate the energy levels.
Yogurt is rich in calcium and magnesium that can help as instant natural energy booster. Magnesium stimulates the production of the enzymes that help with metabolism and releases the energy from the diet. The best option is low fat plain yogurt without sugar or other flavorings. It makes a best snack idea anytime in the day and also can be used as dip for snacking on veggies or fruits.
It is not just the food that helps as natural energy booster but exercise, sleep etc are also part of the package. At least half an hour of physical exercise can boost the metabolic rate and results in energetic body and mind. A good night’s sleep helps settle and reset all the bodily functions and provides enough energy boosting to start afresh in the morning. Smelling a lemon can revitalize the body and is an instant natural energy booster in fatigue. Wearing bright colored clothes can also be energy booster. They help in reciprocating the bad mood into good one. Music is an universal cure for all diseases and fatigue is no exception. Listening to music can relieve some amount of tiredness and provides energy to sustain for a longer time. Pinching the space between thumb and forefinger for a few minutes can also be an energy booster technique that is not so popular but effective nonetheless. It can restore some lost energy into the system.