In this article you will discover what are the 7 main natural vitamins for physical and mental fatigue , sleep, stress or exhaustion. They are able to get that vital energy that you previously had, return to your body.
With so many daily activities and responsibilities, you feel tired almost every day and wish you had more energy to cope with the demands of your daily life. CAs if that weren’t enough, besides the daily stress, you can’t find time to prepare your meals properly and your body feels it.
Generally, if you eat a balanced diet, with a variety of foods, you should not take nutritional supplements rich in vitamins, although you may have a vitamin deficiency due to a physical disorder.
Before taking vitamins as food supplements, it is recommended that you go to a general practitioner. You may need to do tests to avoid possible side effects.
The main vitamins that fight fatigue
Its function is mainly antioxidant. Neutralizes free radicals and prevents premature aging of tissues.In addition, this vitamin plays an important role in stimulating the natural defenses of your body.
Therefore, if you include enough foods rich in vitamin C daily in your diet, you will feel much more energy, because you will be avoiding some of the negative consequences of stress.
Citrus fruits are among the foods with the highest vitamin C content. Remember that fresh fruits contain the highest amount of vitamins.
Foods that have been processed or cooked have lost their properties.
Parsley, currant and pepper are also rich in vitamin C. Include them in fresh salads for a good contribution.
The B complex vitamins are very important for the optimal functioning of the metabolism.
More specifically, vitamin B1, also called thiamine, is what will help you convert carbohydrates into a source of energy for all your tissues.
If you want to ensure a good supply of vitamin B1, include whole grains, lean meats, pasta, fish, beans and peas, daily in your diet.
Lack of this vitamin can cause weakness, tiredness and damage to the nervous system .
Vitamin B9 to improve your vitality
Also known by the name of “folic acid”, this vitamin that is a component of the B complex also helps with the proper functioning of your nervous system (prevents you from feeling tired), among other important functions.
To get enough vitamin B9, it is best to include fresh, whole or juiced citrus fruits, spinach, cabbage, and beans in your daily meals. You can also make a good contribution by eating chicken, pork, seafood, or liver.
Always keep in mind that the less elaborated and processed the food or meals, the greater the amount of vitamins they provide.
Vitamin B2 to stimulate your metabolism
This nutrient plays a very important role in organic growth, the production of red blood cells in the bone marrow and also in the release of the energy present in carbohydrates.
While it is unlikely that you are deficient in this vitamin, because it is present in many foods, you can still make sure to include it by eating nuts, meats, eggs, dairy products, and green leafy vegetables.
Vitamin A for overall strength
Vitamin A plays important roles in the proper growth and development of tissues; It is essential for good eyesight and it also helps prevent fatigue.
The most important sources of vitamin A are liver, egg yolk, and milk. It is also found, although to a lesser extent, in carrots and broccoli.
Vitamin B 12 to avoid fatigue
It plays a fundamental role in the efficiency of metabolism and in the proper functioning of the central nervous system , that is why it is very important that you have a good contribution if you want to avoid fatigue.
This vitamin is found in eggs, meats, poultry, dairy products, and seafood. Its lack can cause anemia.
Vitamin B3, to complete the B complex
It contributes to the proper functioning of the digestive system, the skin and the nervous system.
It will also be useful in transforming the energy provided by carbohydrates in your diet.
You can ensure a good supply of this vitamin by including dairy products, poultry, red meat, nuts and eggs in your meals, every day.
The best way to get the vitamins you need
If you eat three servings of fresh fruits and vegetables daily, along with a couple of protein servings (lean red meat or white meat) and a dairy serving, your vitamin intake will be covered.
The best way to get the vitamins you need to avoid fatigue is through healthy eating.
The myth of vitamin supplements
It is very true that you need all these vitamins for your body to function properly and feel good, full of energy to perform adequately in your work or studies.
But it is also true that the necessary amounts are small, so that any healthy person who has a balanced diet will have a good contribution of all of them.
There are only three situations in which a vitamin supplement is indicated, by medical indication, and they are the following:
Pregnancy and breastfeeding. A nutritional supplement of vitamins and minerals is recommended during the first weeks of pregnancy and in lactation, because in these cases the nutritional needs are generally higher than the contribution.
Inappetent teenagers . If they are at their peak growth season and are not eating enough, they may need a supplement to supplement their diet. In this way the body will have all the necessary nutrients for proper development.
Seniors . They often have problems with chewing or swallowing, or are not able to eat all they need. In these cases, it may also be necessary to supplement the diet with a multi-vitamin supplement.
Apart from these three situations, and if there is no underlying disease, it is not necessary to supplement the diet with a vitamin supplement.
If despite eating enough fresh fruits and vegetables, meat and dairy products, you still feel tired or without energy, consult your doctor. You could have anemia, a hormonal disorder or other pathologies.