Do you feel tired all the time? According to a pharmacist, these are the nutrients you need for your body

He Chronic fatigue It can be triggered by different reasons, but one of them must be done directly with food or, in particular, with its lack.

Debbie Grasson It is a pharmacist and spreader GlassIt has provided traces to identify the main cause of the fatigue of many.

“There are many major nutrients that our body uses to create energy, and its deficiency will have a huge impact. The deficiency of energy can cause a shortage of concentration and ConfusionIn addition to physical exhaustion, ”he says. These are some of these items:

Vitamina B12

“For Vitamin B12 Maintaining energy levels is essential because it helps to create red blood cells and supports the brain and nerve function, “Debbie Grasson explains. It is important for DNA to maintain and maintain healthy nerve cells, and if it is not enough for you, it can cause fatigue, weakness and mental confusion.

A vitamin B12 defect may occur Low energy, anemia and neurological problems Bad memory and concentration. Vitamin B12 is mainly found in animal products such as eggs, fish, meat and milk. However, Grazon says that the body needs good digestive function, especially stomach acidity to absorb vitamin B12. If you have a vitamin B12 deficiency or follow a vegetarian diet, a vitamin B12 will help you restore your dosage and increase your energy.

B9 folic acid

Folic acid is a major nutrient that helps to produce Blood cellsIts deficiency can cause anemia. Debbi Grazen explains that when it suffers from anemia, the body has difficulty with adequate oxygen, which causes fatigue and reduces resistance.

“Folic acid too DNA interferes with the package And nervous function, and its deficiency can negatively affect the mood, causing depression, which makes it worse, ”he further says.

It is found Reinforced foods.

CONENEM Q10

CONESMEM Q10 (COQ10) plays an important role in energy production because it strengthens mitochondria, which is often called‘Batteries’ of our cells. It helps protect damage caused by antioxidant pressure, which can cause high fatigue and low energy levels.

It is also important for cardiovascular and muscle function, which helps them to function efficiently. Body body Naturally COQ10 recyclingBut only a small amount comes from the diet, mainly the viscera.

“When we get older, the size of the COQ10 is naturally reduced. You can see this Worsened by statsThey are usually used to control cholesterol, ”says the pharmacist.

When it decreases, it is usually associated with muscle pain and fatigue. However, there are ways to increase the COQ10 levels. This can be achieved by increasing consumption Wife, seeds, blue fish and viscera.

Omega 3

According to Debbie Grasson, the diet can contribute to the lack of energy and energy that do not consume enough omega -3 in the diet. Omega -3 EPA and DHA fatty acids They play a basic role in brain function, helping to improve concentration, attitude and productivity. They support circulation and reduce inflammation; Both factors can help fight and improve the mood.

“Omega -3 helps control stress hormones, which can have a huge impact on energy levels, especially during the best working times,” he says, and recommends to consume blue fish, olive oil and some nuts and seeds. “It is best to get these The healthy foods of the dietBut if it is not possible, the supplements can help, “he explains.

Magnesium

Magnesium is an important mineral that helps to create energy and not enough, and one can constantly feel tired and tired. “The reason for this is magnesium It is necessary for the production of ATP, The source of the main energy of the cells. When the sizes are low, the body has difficulty creating energy, which causes fatigue and weakness, ”says Debbi Grazen.

It plays an important role in muscle function, nerve signature and stress regulation. “A flaw can cause muscle spasmSleep problems and mental fatigue when replacing stress hormones, ”says the expert.

Magnesium is found in many daily foods, especially in vegetables Green leaf, nuts and seedsAlso, consuming more of these will naturally increase their size. Increasing the need for stress is useful to control and spend time for relaxation.

Heirro

Iron is an important nutrition because it helps keep the body excited and healthy. Contributes to the production of hemoglobin, Red blood nuclear protein carrying oxygen through the body. Without adequate amounts, the level of hemoglobin decreases, which means that the cells reach low oxygen.

Since oxygen is essential for energy production, to cause low iron levels Standard fatigue and apathy. Eating iron -rich foods can help prevent it.

The best iron sources lFor meat, especially the liverAnd vegetarians can get iron from green leaf vegetables such as lettuce or broccoli. If you have anemia, avoid tea, coffee or alcohol after two hours to consume iron -rich foods, because they may interfere with absorption.

For some, especially for those with digestive problems, iron supplements may be needed, but only if the blood analysis confirms the lower level; Excess iron can damage the liver. Can take care of iron levels Strongly improve energy and public well -being.