We eat during the day. They contribute to our feeling of tiredness or wakefulness if you do not get enough nutrients because it lowers your energy levels. We consume during the day. According to nutritionists, there are 7 nutrients, the lack of which causes a feeling of constant tiredness. We name these 7 minerals for you.
1. Iron is an important component of hemoglobin that carries oxygen to the body, so iron deficiency prevents oxygen from reaching everywhere in your body. People who do not eat meat should try to get iron from plant sources such as lentils and spinach. Symptoms of iron deficiency include paleness, unusual tiredness, shortness of breath, dizziness, headache, palpitations, dry hair and damaged skin, swelling and sores on the tongue, and The mouth of restless feet, brittle nails and spoon-shaped strange food cravings, such as the desire to eat ice-cold chalk and paper, and cold feet and recurrent infections. .
Iron supply sources These include red meat, chicken, seafood, legumes, dark green leafy vegetables such as spinach, dried fruits such as raisins, apricots and peas, and remember that while eating foods that contain iron, vitamin C, such as orange juice, helps absorb more iron. . Never put tea on food or Do not drink coffee is one of the main reasons for the lack of iron in the body. Calcium also interferes with the absorption of iron. Avoid calcium-rich foods for half an hour before eating iron-rich foods.
2. Vitamin 12 B Helps with Blood Health Our Gastrointestinal Brain And Nervous System The Most Important Sources of B 12 Meat and Eggs Vegetarians can get this vitamin from nutritional yeasts and algae. . Human body function Millions of cells Red and we produce every minute These cells can not reproduce without vitamin B12 Red blood cell production is reduced in case of vitamin B12 deficiency and as a result anemia occurs One of the most important benefits of vitamin B12 is its ability to purify metabolic activities and increase People's energy levels Is. If b12 is low in your body.
Anemia causes fatigue, madness and depression. While a deficiency of this mineral in the long run can cause serious damage to the brain and central nervous system. As we get older. Absorption of vitamin B12 becomes more difficult for the body, especially if these older people also have digestive disorders. This phenomenon is due to the reduction of stomach acid in these people. They prescribe supplements of this vitamin
Need .People over 14 years old take 4.2 micrograms a day of vitamin B12 from plant sources such as algae, which exposes plants to vitamin B12 deficiency, so vegetarians are advised to do so even when they think so. Slowly get enough vitamin B12 from plant foods under the supervision of a doctor to take supplements containing this vitamin.
3
B vitamins deficiency Another group of vitamins, including vitamins b1 b9 and b3, also causes severe fatigue. Industrialized countries Most cases of vitamin B1 deficiency are seen in people who have chronic alcohol consumption. Alcohol reduces the body's ability to absorb and store vitamins in the liver. Is located Foods such as .heat germ. Vegetable kernels and nuts Egg oatmeal Large flax Brown rice Rice and vegetables such as cabbage and cauliflower are good sources of B vitamins
Vitamin B3 It is found mostly in animal proteins as well as in peanuts. It is found naturally in dark leafy vegetables, asparagus and Brussels sprouts. If you take a small amount of this vitamin B9, you will still have anemia. . 4.Magnesium .Diseases such as celiac disease and Crohn's reduce magnesium levels in the body. This mineral plays a role in the function of your muscles and is one of the main factors for the body's energy production. The daily requirement of this mineral is 420 mg for men over 14 and 320 mg for women over 14. Hot ۔
Decreased magnesium absorption in people with chronic diarrhea due to gastrointestinal problems such as inflammatory bowel disease or gallbladder resection. People with type 2 diabetes, alcoholics and the elderly are more at risk for magnesium deficiency.
Early signs of magnesium deficiency appear as loss of appetite, nausea and vomiting, fatigue and weakness, and may manifest as tingling or numbness in the limbs, muscle cramps, heart rhythm problems, and mood swings. The most important sources of magnesium supply There are a variety of nuts such as almonds cashews and peanuts raisins spinach avocados potatoes and bananas as well as black beans whole wheat bread brown rice also contain this valuable mineral Reducing the amount of vitamin D in the body is directly related to your fatigue. Vitamin D is necessary for bone health, absorption of calcium and immune function, and reduction of inflammation.
Vitamin D Reduces vitamin D levels in your body and fatigue. Vitamin D is good for bone health. Calcium absorption. Immune function and reduces inflammation. But the body naturally produces it when exposed to sunlight . Vitamin D deficiency in the elderly Suffering To Cancer disease of those exposed to sunlight They are not common. If you are allergic to milk and you are a vegetarian, you are likely to be deficient in vitamin D. Vitamin D Increases energy levels and keeps you active for longer 😆
The amount required by the body for this vitamin is six hundred for people under 70 and 800 units for people over 70. Omega-3 deficiency leads to mood and cognitive disorders. This fatty acid is found in large amounts in fatty fish such as salmon, sardines and herring. People who do not eat a lot of fatty fish are often deficient in omega-3s. This substance is found in hemp, seaweed and chia seeds, but the omega-3 in these substances is well absorbed by the body. Deficiency of this substance causes chronic fatigue and impaired concentration. No standard is recommended for daily consumption.
However, health organizations believe that for adults, the dose should be between 250 and 500 mg. Potassium # 7 Potassium deficiency is one of the major causes of fatigue. Low potassium levels have many causes, but are usually caused by vomiting, diarrhea, adrenal disorders, or the use of diuretics. Potassium is if you use less of this nutrient in your diet will cause muscle pain and a feeling of weakness and fatigue. The permissible amount of potassium per day is 4,700 mg per day for adults.
Based on studies. Less than 2% of people consume this amount of potassium daily Wholemeal and refined foods They are high in potassium and green leafy vegetables, potatoes and avocados and bananas contain enough potassium. For example, a large boiled potato has 845 mg and half an average of 602 mg of potassium, but be careful if you eat foods. Which are high in sodium, you should increase your potassium intake in the same proportion to balance your body.
If this article has been helpful to you, please share it with your friends and those who need it. Thank you very much