The nutrient hungry mitochondria that enable us to make cellular energy are key to our health and vitality. These energy producing powerhouses are constantly creating energy within our cells and their ability to work depends on the nutrients we have available.
For those with visual minds, imagine your mitochondria are like the engine in a car, macronutrients (proteins, fats and carbohydrates) are 'fuel' and micronutrients (vitamins and minerals) are the 'oil'. You need the oil for the engine to run on fuel, otherwise the car will blow up. In the same way that the car needs oil to use its petrol, our bodies need micronutrients to use our macronutrients efficiently.
Let’s take a closer look at the key nutrients that support energy production.
1. Iron
A low level of iron is one of the main reasons why many menstruating women, vegetarians, and vegans are more likely to feel low on energy. Without iron, our body cannot effectively produce thyroid hormones or transport oxygen around our body for cellular respiration. We need iron to breathe, think clearly, feel energised and detoxify.
Fatigue is the number one symptom of low iron levels. The World Health Organisation estimates that one-third of all women of reproductive age are low on iron, as well as 40% of pregnant women and over 40% of children under five years of age.
Iron comes in two forms: heme and non-heme iron. The heme form is the more bioavailable of the two and can be found in animal products such as organic free-range beef, lamb, chicken, organ meats and eggs.
Non-heme sources are more bioavailable when combined with vitamin C rich foods and can be found in beans, dark chocolate (at least 45%), lentils, spinach, nuts, and seeds. BePure Iron Restore is a great non heme, vegan source of iron to support the restoration of iron levels, while still being gentle on the tummy.
2. B-vitamins
B-vitamins, particularly B12, allow your cells to produce energy at a faster rate. This means the more B-vitamins you have, the more energy your body will be able to produce.
B-vitamins are water soluble, so our body doesn’t have the ability to store them. That's why we need to be taking a multivitamin daily or making sure we’re eating them at every meal.
Where can you find them? B-vitamins can be found in whole grains, green leafy vegetables, beans, avocados and animal products such as organic, free-range meats and fish. We also have a fantastic dose in both
BePure One and Mum’s One.
3. Vitamin C
Vitamin C is a strong antioxidant that counterbalances the damage stress can inflict on our cells. Vitamin C is essential for the synthesis of many hormones and molecules in the body and plays an important role in the process of transporting fats into the mitochondria to be transformed into energy.
Our daily consumption of vitamin C rich foods is the only way our body can get enough as our bodies have no way of storing or producing vitamin C itself. Whilst the citrus family (lemons, limes, and oranges) are most renowned for their vitamin C content; tomatoes, guava, kiwifruit, broccoli and papaya are also high in this winter nourishing nutrient. The highest vitamin C content can be found in freshly picked seasonal fruit and veggies - so be sure to shop fresh, local and in season. Super Boost C is also a fantastic option if you’re turning to supplements during the winter months.
4. Zinc
Zinc is an incredibly important nutrient for our overall health because of how much our body needs to function well. For context, zinc is used in over 300 enzyme reactions within the body - that’s 300 processes that do not work (or work slower) in the absence of zinc! However, being able to absorb zinc from our food is a zinc dependent process, so a zinc deficiency often means poorer absorption of zinc from high-zinc foods.
The richest sources of zinc can be found in seafood (oysters top the list), red meat (beef is the winner here), chicken and pork, cashews, chickpeas and hard cheeses. If you’re low in zinc, we recommend supplementing with a high-quality zinc, like Zinc Restore, to get your levels back up.
5. Magnesium
Magnesium is an essential nutrient that’s used in numerous processes (over 200) throughout the body, including producing energy within the mitochondria. While sleep is fantastic for recovery, restoration and long-term energy, it doesn’t always come smoothly—especially when we are feeling on edge. Magnesium is particularly great for relaxing your body and mind - which supports deeper sleep and better energy in the long term.
Small amounts of magnesium can be found in an abundance of food sources including; green leafy vegetables (such as spinach and kale), legumes, avocados, nuts, seeds, whole grains, tofu, and dark chocolate. For an easy way to increase your magnesium, try BePure Magnesium Restore for a highly bioavailable top up.
Why might you be lacking in these nutrients?
Even if you are eating nutrient-rich foods wherever possible, the demands of the modern world can make it hard to ensure you’re eating three nutrient-rich meals a day.
Without enough essential nutrients, this can lead to poor enzyme activity - which means our energy production slows down. When we’re lacking in energy, we often find ourselves eating more in an attempt to re-energise, turning to stimulants like caffeine. However, this makes us more tired long-term as we’re essentially feeding the body more fuel, without replenishing our oil.
Feeling low in energy? You’re not alone. Luckily there’s plenty we can do with the help of these essential nutrients – getting you back to feeling your best.
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Always read the label and use as directed. Supplementary to a balanced diet. BePure Health Limited Auckland.