Fitness

What is the role of nutrition in fatigue?

Why can we not work when we are hungry? Why do we have better reflection to do things when we have proper nutrition? Did you know that nerve cells get their energy from carbohydrates? But do other cells get their energy from fats and proteins?

According to Health News, one of the nutrients that plays an important role in the activity of the nervous system is carbohydrates (sugars – starches) which are found in starches such as cereals, legumes, some vegetables such as potatoes, as well as in sugars (sweet fruits, There are substances that use sugar and other sugars in their preparation. Nerve cells usually get the energy they need to function solely from carbohydrates; While other cells can get energy from fats and proteins. Therefore, if the body does not get enough carbohydrates, the person will suffer from some hypoglycemia and one of the obvious symptoms is fatigue, bruising and impatience.
Energy is stored as glycogen in the muscles, and in physical activity, the muscles use their glycogen storage. With a lack of carbohydrate intake, muscle glycogen storage also decreases and fatigue occurs.
Protein found in animal sources such as meat (red and white), eggs and dairy products, as well as in plant sources such as legumes, kernels and grains, is a substance that is effective in strengthening and functioning of the nervous system; Because it plays a structural role in nerve cells. Now, if the food consumed daily does not contain enough protein, important disorders will occur, one of the side effects of which is the feeling of fatigue, and if this deficiency continues, the person will suffer from constant and chronic fatigue.
B vitamins have an important effect on the health and activity of the nervous system. Vitamin B1 or thiamine, whose main food sources are liver, yeast, cereal sprouts, whole grains (grains or bran) and nuts, play an important role in carbohydrate metabolism, and in the absence of this vitamin, carbohydrates are not able to function well and completely. Metabolized and produce energy; As a result, not enough energy reaches the nerve cells, resulting in neurological disorders and fatigue.
Another B vitamin is niacin or vitamin PP. It is found in lean meats, poultry, fish, peanuts and yeast. Milk and eggs, although low in niacin, are rich sources of the amino acid that niacin can produce in the body. Niacin is essential for energy production and metabolism in all cells and has a significant effect on the health of the nervous system. Deficiency of this vitamin causes severe and dangerous neurological complications that begin with fatigue and muscle weakness.
Another B vitamin that affects the activity and health of the nervous system is vitamin B6 or pyridoxine. Rich sources of this vitamin include meats, whole grains, vegetables and nuts.
This vitamin is effective in the production of neurotransmitters. Neurotransmitters are substances that carry nerve messages from one nerve cell to another. Deficiency of these substances causes neurological disorders in a person, one of the important complications of which is fatigue and bruising.
Folic acid, which is one of the B vitamins, can cause general weakness in the body if it does not get enough of it through food. This vitamin is found in many plant and animal foods (such as green leafy vegetables (especially spinach, asparagus, and broccoli) and other vegetables, such as mushrooms, potatoes, and whole grain breads (or bran), legumes, liver, and lean beef. has it.
Another B vitamin that has a significant effect on the nervous system is vitamin B12 or cobalamin, which is found in liver, milk, eggs, fish, cheese, and muscle meat. This vitamin is essential for normal metabolism in all cells, especially nerve tissue. In vitamin B12 deficiency, the myelin membrane, the outer membrane of nerve cells, is destroyed, causing severe damage to the nerve cells and severe neurological complications, one of the symptoms of which is general weakness of the legs and a feeling of fatigue.
Vitamin C, which is a rich source of green leafy vegetables, other vegetables such as tomatoes, peppers and bell peppers, fruits such as citrus fruits, kiwi and strawberries, are other dietary factors that maintain a healthy nervous system and prevent fatigue. it has an important role. This vitamin is involved in the production of neurotransmitters, including serotonin. This neurotransmitter has an important effect in preventing fatigue and other neurological complications. Vitamin C is also effective in the production of a substance called carnitine, which also plays an important role in regulating the activity of nerve cells and preventing fatigue.
Some minerals are also effective in nervous system health and fatigue prevention. These materials include:
Magnesium: Rich sources of magnesium include nuts, legumes, grains, dark green leafy vegetables, milk and dairy products. This substance has an important effect on human health and one of its main functions is to expand or relax muscles. People who are deficient in this mineral experience muscle spasms (contractions) and involuntary jumping and muscle movements. These side effects, if persistent or severe, can lead to muscle fatigue and decreased physical performance.
Iron is another mineral that is involved in the production of neurotransmitters as well as in the health of the myelin membrane.
The best source of iron is the liver, followed by fish and other seafood, heart and offal, lean red meat and poultry.
Iron is the active ingredient in enzymes involved in cellular respiration; Therefore, its deficiency interferes with the delivery of oxygen to cells, including nerve cells, and causes neurological complications. Myoglobin, a protein that contains iron in muscle, also acts as a source of muscle oxygen. Lack of iron in the body causes insufficient oxygen to reach the muscles, resulting in fatigue and decreased muscle function.
Potassium: This useful and essential nutrient found in fruits, vegetables, fresh meat and dairy products, plays an important role in maintaining human health and is effective in regulating neuromuscular activity. Muscle potassium content is associated with glycogen storage in muscle.
Water: This vital substance is essential for the body’s internal biological reactions. Water plays an important role in maintaining human health; Among other things, it is the most important building block of the body; In adults, about 65% of body weight is made up of water, which in infants reaches about 85%. This vital substance, in addition to the important role it plays in the structure of the body, has many functions in human health. In the absence or severe shortage of water, humans will not be able to survive. This substance has an important effect on health, vitality and vitality, mobility and maintaining the body’s efficiency, and in its deficiency, a person’s efficiency is significantly reduced and a person suffers from extreme fatigue and inability to perform physical activities.
According to the contents of this article, it should be noted that an important part of the prevalence of the annoying complication of chronic fatigue in different communities is nutrition and the use of inappropriate and often insufficient dietary patterns. Therefore, by setting a proper, adequate, balanced and varied diet, you can get rid of this common complication in society. In addition, adequate exercise and physical activity will help relieve fatigue and increase muscle performance.

Source: Health News

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