Moods are sometimes related to micronutrients. For instance, vitamin D plays a role in the production of serotonin, a hormone that promotes positive feelings in our brains. A deficiency of vitamin D is associated with lousy moods and lack of energy, which means that not getting enough vitamin D means not getting enough happy.
We can eat our vitamin D or get it from the sunshine. While we can’t get our energy directly from the sun’s rays, we can get our daily dose because our bodies can make vitamin D from sunlight.
The same way that plants use light to create their fuel via photosynthesis, your skin uses the light of the sun to photosynthesize vitamin d. At midday in the summertime, it takes only 20minutes of sun exposure for the body to make 20,000 international units of vitamin D…and when you consider that the recommended dairy allowance for people under the age of 50 is 200 international units, it’s clear that the sun is an effective supplier.
Foods with Vitamin D:
- Fatty Fish
- Fortified Milk
If you suspect you’re not getting enough, your doctor can give you a simple test.
But remember, once you’ve soaked up your dose of vitamin d, you’ve got to protect your skin. Be sure to apply sunscreen if you plan to be in the sun longer than 20minutes.
-Diaz, Cameron. The Body Book: The Law of Hunger, the Science of Strength, and Other Ways to Love Your Amazing Body. N.p.: HarperCollins, n.d. Print.
Vitamin B is a water soluble that plays an important role in cell metabolism. Simply put, these vitamins help the process your body uses to get or make energy from the food you eat. They also help form red blood cells.
You can find B Vitamins from:
- Dairy Products
- Leafy Green Vegetables
Female athletes need to increase their consumption of Vitamin B because they are using a higher level of energy. The higher level of energy is absorbing the Vitamin B found in your body so you need to increase the amount of Vitamin B you are taking to compensate for the levels being used during running/races.
Vitamin E is an antioxidant that can help prevent heart disease and cancer. It plays a role in your immune system and metabolic process. You can find good sources of Vitamin E in:
- Leafy Greens
- Vegetable Oils
- Fortified Cereals
Now there are mixed reviews whether you should take a supplement of Vitamin E or if it is actually more helpful to your body to find it in foods. It is important to continue to learn about the new leads that will be released as the best source of Vitamin E and what is overall the best option for your body. With new technology and research, vitamins are becoming more advanced to help us get the best nutrients geared towards our specific body types.
“Vitamin E.” — Health Professional Fact Sheet. National Institutes of Health, 5 June 2010. Web. 1 Dec. 2013.
National Institutes of Health Office of Dietary Supplements
Vitamin C is needed for your body to work properly. It holds cells together through collagen synthesis which is connective tissue that holds your muscles, bones, and other tissues together. Vitamin C is important to your body because it aids in the healing of wound injuries. It also improves the immune system and it increases absorption of iron antioxidant.
It is very important for females because in promotes healing and helps the body absorb Iron!
Our body cannot produce or store Vitamin C so daily intake is essential for optimum health. Some benefits are the possible reduced risk of cancer and heart disease. The best way to intake Vitamin C is through rich foods such as:
- Citrus Fruits
- Bell peppers
- Dark leafy greens
There is no problem if you intake too much Vitamin C because it is a water soluble which means that the body will emit any excess.
“Vitamin C: MedlinePlus Medical Encyclopedia.” U.S National Library of Medicine. U.S. National Library of Medicine, 2013. Web. 1 Dec. 2013.