Minerals for Boundless Energy from Within
In our fast-paced world, having enough energy is crucial. Equally important is ensuring you're getting the right minerals to generate and sustain this energy from within. Here are the essential minerals that play a key role in our energy production:
1. Iron: The Oxygen Carrier
Iron is indispensable for oxygen transport in the blood. A lack of iron can lead to fatigue and lack of energy. Leafy greens, legumes, nuts, and seeds are rich sources of iron.
2. Magnesium: The Energy Regulator
Magnesium is involved in over 300 enzymatic reactions in the body, including energy production. It helps synthesize adenosine triphosphate (ATP), the primary energy currency of our cells. Bananas, spinach, nuts, and whole grains are excellent sources of magnesium.
3. Potassium: The Electrolyte Balancer
Potassium is crucial for maintaining the electrical balance in our cells, essential for energy production. It also regulates fluid balance in the body. Bananas, potatoes, oranges, and avocados are potassium-rich foods.
4. Zinc: The Metabolism Booster
Zinc is involved in many metabolic processes, including converting food into energy. It also supports the immune system and cell repair. Legumes, nuts, seeds, and whole grains are good sources of zinc.
5. Calcium: The Muscle and Nerve Stabilizer
Calcium is not only vital for strong bones but also for muscle contraction and transmission of nerve impulses, including those needed for energy production. Sesame seeds, leafy greens, and almonds are calcium-rich foods.
By maintaining a balanced diet that includes these mineral-rich foods, we can ensure our body efficiently produces and utilizes the energy it needs. Remember to drink enough water to support mineral absorption, and combine this with physical activity for maximum energy.
With vibrant regards,
Justyna
Sources:
- Hahn A et al. Ernährung, Physiologische Grundlagen, Prävention, Therapie, Wissenschaftliche Verlagsgesellschaft Stuttgart, 3. Auflage 2016
- Biesalski HA. Vitamine und Minerale: Indikation, Diagnostik, Therapie. Thieme Verlag Stuttgart, 1. Auflage 2016
- Podlogar / Smollich. Vitamine, Mineralstoffe, Spurenelemente. Deutscher Apotheker Verlag, 1. Auflage 2019
- Deutsche Gesellschaft für Ernährung. D-A-CH-Referenzwerte für die Nährstoffzufuhr. 2. Aufl., 4. Aktualisierte Ausgabe 2018
- Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence
- Multivitamins and minerals modulate whole-body energy metabolism and cerebral blood-flow during cognitive task performance: a double-blind, randomised, placebo-controlled trial
- The Role of Minerals and Vitamins in Energy Metabolism and Well-Being
- Acute and chronic effects of multivitamin/mineral supplementation on objective and subjective energy measures
