Nowadays, being busy wears like a badge of honor. Between work, between growing and squeezing the family practical self-care, feeling chronically busy is the only constant in my life. Amidst the chaos, I have been thinking about my plans for 2022. At the top of the list? To feel more energy. That means redefining my career goals, giving priority to sleep, taking social networks breaks, and to say yes to what fits my realistic schedule.
I will also supply the refrigerator foods that contribute to energy. And no, that doesn’t include 5-hour power shots. However, it includes women’s vitamins for energy. Packed with essential nutrients, women’s vitamins for energy are a double whammy: they fill nutritional gaps. and they are a safety net when life is (inevitably) busy.
Which foods are best for energy?
The three main nutrients used for energy are carbohydrates, proteins and fats. This trifecta makes up our macronutrients. Combined, them helps balance blood sugar (very important!), regulate hormones, help with satiety, grow muscles and so on. But of those three, carbohydrates provide the fastest source of energy. Carbohydrates should not be feared! Meanwhile ketoa it’s fashionable and works for some people, carbohydrates are our favorite source of energy. Once we run out of carbs, however, we can use protein and fat to get energy. In any case, these three are essential nutrients.
Essential nutrients for women’s energy
Speaking of essential nutrients, let’s immerse ourselves in the nutrients recommended for women to get energy. Below are the vitamins and minerals that help women’s overall health, but keep in mind that fiber, omega-3s, and other nutrients like probiotics are also important.
- B vitamins
- Folate / Folic acid
- Vitamin D.
- And vitamin
B vitamins are essential for energy! we have he had talked about this before, but B vitamins are needed to convert food into energy. Vitamin B is a food source for animal proteins, organ meats, seafood, legumes, fortified cereals, avocados and sweet potatoes.
Calcium it does much more than build strong bones and teeth. Getting enough calcium it helps keep the heart and muscles strong and can help reduce the risk of high blood pressure. For women, we need to eat high-calcium foods such as green leaves, high-quality dairy products, GMO-free tofu, nuts and chia seeds.
Women need choline at all stages of life. However, choline is especially important pregnancy. Getting enough choline during pregnancy is important because it helps your baby’s brain and spinal cord develop properly. It can also protect your baby from neural tube defects. Eggs, seafood and liver are especially rich in choline.
Folate / Folic acid
Every woman needs it folate if she is not pregnant or breastfeeding every day. If that’s the case, they both demand a higher number. This vitamin helps keep red blood cells healthy and is essential to prevent neural tube birth defects. Folate is a natural form of vitamin B9 in food, and folic acid is a synthetic form. Folate is found in green leaves, citrus fruits, berries, nuts and beans.
Iron is one of the few nutrients that women (aged 14 to 50) need in greater quantities than men of the same age. This reduces the risk iron shortage anemia. This type of anemia can cause fatigue, weakness, and irritability. Excellent sources of iron are high quality red meat, poultry, fish, beans and green leaves. When relying on plant-based iron sources, the goal is to match it with vitamin C (peppers, strawberries, tomatoes, etc.). This helps to absorb iron.
Magnesium helps regulate various chemical reactions in a woman’s body. Internal, maintenance healthy blood sugar, keeping the muscles and nerves functioning properly, and helping the woman’s body create protein. It is especially important to get enough magnesium if you plan to get pregnant. The food sources of magnesium are whole grains, seeds, nuts and beans.
Vitamin D. it is another essential nutrient for women. It’s important, but it works alongside calcium to promote healthy bones. Vitamin D also reduces cell growth, immune function and inflammation. The major sources of vitamin D are fish fats (salmon), mackerel, fortified milk, high quality cheese and eggs raised in pastures.
Finally, vitamin E. And vitamin it is important for vision, reproduction and the health of your blood, brain and skin. Vitamin E also has antioxidant properties. This is why this vitamin is essential for a healthy immune system. Nuts, seeds, green beets, pumpkin, sunflower seeds and other vegetable oils are rich in vitamin E.
Essential vitamins are key to energy production
Meanwhile avoiding foods with inflammation and sleep properly are key to boosting energy, do not forget the strength of women’s vitamins. They can be game changers. Besides energy-boosting foods, consider women’s vitamins for energy. In many ways, they act as a key to unlocking a more energized version of you.
Here’s the thing: All of our cells need nutrients to generate energy. Beyond the need for macronutrients, micronutrients they are decisive. They contain vitamins, minerals, antioxidants and water. They are specific fuels for our mitochondria. And mitochondria literally, supplying our bodies with energy. As the power of our cells, they break down food molecules. Basically, think that essential vitamins are the keys that unlock the doors to energy production.
How vitamin deficiencies act like a bottleneck
Now, suppose you fall short with these essential nutrients, it’s kind of like a traffic button. Vitamin deficiency interferes with one (or more) essential steps in energy conversion. And when that happens, everything moves a little slower. If you think this may be happening in your body, it is very helpful to do a blood test to check the level of micronutrients. If you are missing a certain vitamin, it may be time to add women’s vitamins for energy. Of course, always consult your doctor before adding a new vitamin or supplement to your routine.
How to choose high quality vitamins and supplements
Dietary supplements available in many forms (capsules, jelly beans, etc.) are marketed as an easy and effective way to promote your health. And this is true. However, beware buyers: not all vitamins and supplements are created equal. Also, eating a variety of foods is the best way to ensure that you are meeting your vitamin and mineral needs. Anyway, vitamins and supplements act as insurance. Just look for brands that are transparent about their research and that deal with the quality of their ingredients. When it comes to women’s vitamins for energy, we’ve taken a hard job for you! As mentioned, consult your doctor about a new vitamin or supplement before adding it to your routine.
The best female vitamins for energy
While many products, high quality protein and healthy fats are important, multivitamins help ensure you are getting the right nutrients. Below are the best vitamins for energy for women.