Eat For Energy
Vitamins and Minerals to Banish Fatigue

Whether you realize it or not, the food you eat contains vitamins and minerals that affect your ability to stay energized throughout the day. The following guide will help you understand what these vitamins and minerals are, and how they can help you boost your energy levels.

Iron, for example, carries oxygen from red blood cells to tissues and muscles. It can be found in foods like Swiss chard, spinach, sesame seeds, and olives. B-vitamins help convert food to energy and are essential for growth, development, and other important bodily functions. These various B-vitamins can be found in a whole range of foods; see the infographic below to find out how you can get more of them in your diet.

Magnesium supports a healthy immune system and prevents inflammation; it can be found in sunflower seeds, cashews, black beans, pumpkin seeds, and soybeans. Potassium is an electrolyte that regulates blood pressure, muscle activity, and water retention. Vitamin C helps produce carnitine; a molecule that helps the body burn fat for energy. Zinc affects protein synthesis and is necessary for red and white blood cell functioning. Calcium is required for lipid oxidation, and copper helps your body absorb iron, make red blood cells, and keeps nerve cells and your immune system healthy.

Now that you've had a preview of some of the vitamins and minerals that can help boost your energy, read our full infographic for all the foods you can find them in, and some tips for getting more of them into your body. A healthy diet of fruits, vegetables, leafy greens, nuts, beans, and seeds can supply you with the vitamins and minerals you need to stay energized all day.