6 Nutrients You Need for Energy

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Getting adequate amounts of nutrients in your diet can be difficult, especially for the girl on the go. However, there are six nutrients that give you energy, necessary for late nights at the office and even later nights at the club. Find out more about how to boost your energy with a better dietary balance.

Here are 6 Nutrients You Need for Energy:

Protein
An essential nutrient, protein contains amino acids. The body needs about 22 of these to function normally, and it can only make around four from its cells. Therefore, dietary intake is important. The Recommended Dietary Allowance (RDA) is 0.8 grams of protein per kilogram of body weight. Because protein repairs damaged tissues, forms necessary hormones, and produces essential enzymes, this nutrient is possibly the most significant one for energy and vitality. Get protein by eating meat, poultry, fish, eggs, and dairy products. Check out our list of 10 Protein-Packed Workout Snacks.

You’ll also love our delicious Quinoa Protein Bars!

Carbohydrates
Carbs have got a bad rap lately, especially with the re-introduction of the trendy Atkins diet. However, your body needs a certain amount of carbohydrates for energy, protection from toxins, and to breakdown the consumed protein. Glucose makes up a portion of monosaccharides, singular molecule sugars that fuel the chemical processes of the body. Polysaccharides are complex carbs, found in vegetables, fruits, and grain, and these are the best sources of this nutrient. In addition, these products prevent dehydration and boost stamina. Learn more about the differences between simple and complex carbohydrates here.

Check out these 11 Good Carbs that Can Help You Lose Weight.

Fat
Yes, we said it. Your body needs some fat for energy production. Fat produces even more energy than protein or carbohydrates. There are five groups of fats, but monounsaturated and omega-3 fatty acids are the best. Limit trans fats, as they lead to high cholesterol levels. For maintenance of healthy skin and hair, make sure fats are around three to eight percent of your total calorie intake. You get these nutrients in oils, such as olive and canola oils. Also, many foods contain oil, as it is used during the preparation process. Learn more about good fat vs. bad fat here.

 Check out our list of 6 Healthy Oils and How to Use Them.

Minerals
Another essential nutrient for sustaining a healthy mind and body is minerals. These inorganic substances help with blood cell production, teeth and bone formation, body fluid regulation, and chemical process functioning. The macro minerals include magnesium, phosphorus, calcium, sulphur, and potassium, while the other trace minerals include iron, copper, selenium, zinc, and a few more. Eating a well-balanced diet is the best way to get both macro and trace minerals into your diet. Iron is necessary for red blood cell production, and blood fuels the muscles and heart.

Vitamins
These are chemicals the body requires to regulate the nervous system, build genetic material, produce red blood cells, and control hormones. Basically, the body cannot function without these nutrients, and they are best absorbed when obtained from a balanced diet. To get the most out of your foods, eat vegetables, fruits, salmon, poultry, eggs, and dairy products. All vitamins are important, but more relevant ones include vitamin A, C, E, and K, as well as the B vitamin group. It is safe to say that eating a healthy dietary regimen will assure intake of the majority of these essential nutrients. Have you looked at our List of Superfoods?

Water
The human body is composed of 50 to 75% water. This essential nutrient is cheap and readily available. Experts recommend eight glasses each day, to cleanse the body, control body temperature, regulate kidney functioning, and maintain cell health. Be sure to keep water with you during the summer months, to avoid dehydration. Dehydration drains your energy levels, leading to drowsiness and fatigue. Also, avoid caffeinated beverages and alcohol because they further dehydrate the body. Learn more about the health benefits of water here.

Be sure to try one of our tasty water-based recipes, like: Strawberry Basil Water, Coconut Water, and Morning Lemon and Mint Water.

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