Many Lots

Many Lots

how can i get lots of energy without consuming too many calories?

What foods can I eat that would give me lots of energy, but not contain fat or too many calories?

Vitamins and Minerals! B Vitamins in particular are essential for your energy levels and as they are water soluble (not stored by the body), you need to eat foods containing them every day.

Vitamin B1 (Thiamin) is a water-soluble vitamin and is involved in all the key processes in the muscles, heart, nervous system and blood cells.

Functions:
Helps to convert sugar to energy in the muscles and bones
May improve mental agility
Protects against imbalances caused by alcohol
Sources: Found in all plant and animal food - good sources are: whole grains, brown rice, seafood and legumes

Vitamin B2 (Riboflavin) is a water-soluble vitamin and is crucial to the production of body energy.

Functions:
Helps to promote growth
Helps to metabolise fats, proteins and carbohydrates
Boosts athletic performance
Sources:
Good sources are milk, liver, kidneys, yeast, cheese and leafy green vegetables

Vitamin B3 (Niacin) is a water-soluble vitamin and is essential for a healthy nervous system

Functions:
Produces energy from sugar, fat and protein
May help to rid the body of toxins, pollutants and drugs
May lower cholesterol
Sources:
Good sources are liver, lean meats, peanuts, eggs, avocados and fish

Vitamin B5 (Pantothenic Acid) is a water-soluble vitamin and helps to maintain normal growth and a healthy immune system

Functions:
Helps in the production of energy
Prevents fatigue
Encourages the healing of wounds
Lowers cholesterol levels
Controls the metabolism of fats
Encourages the immune system
Helps reduce stress
Sources:
Good sources are meat, whole grain, bran, kidneys, nuts, chicken, molasses and eggs

Vitamin B6 (Pyridoxine) is a water-soluble vitamin and is necessary for the production of antibodies and white blood cells, and also for Vitamin B12 to be absorbed. Vitamin B6 is considered to be the most important vitamin for a healthy immune system. It is also needed to synthesise protein.

Functions:
Assimilates proteins and fats
Reduces muscle cramps and spasms
Boosts immunity
Prevents nervous disorders
Sources:
Natural sources are brewers yeast, liver, kidneys, heart, melon, cabbage, molasses and eggs

Vitamin B12 (Cobalamin) is a water-soluble vitamin and is essential for a healthy metabolism and can boost energy levels

Functions:
Maintains a healthy nervous system
Promotes healthy growth in young people
Increases energy levels
Needed to utilise fats, carbohydrates and proteins
Protects against toxins
Sources:
Good sources are liver, beef, pork, eggs, cheese and milk

Iron is also important, it is a trace mineral which is required for muscle protein and is stored in the liver, spleen, bone-marrow and muscles.

Deficiency symptoms may include:
anemia
tiredness
breathlessness
insomnia
palpitations