vital organs, and enzymes, and it also builds antibodies necessary to fight and prevent infection.
Although protein is necessary for building muscles, carbohydrates are necessary for energy and endurance. High-protein/low-carbohydrate diets are not recommended for athletes and those who expend lots of energy while performing daily activities.
Vegetarians can acquire an adequate amount of protein by consuming foods such as dried beans, legumes, soy-based foods, tofu, nuts, and whole-grain products. Consuming yogurt, eggs, and dairy products can supplement a vegetarian diet significantly. Plant proteins are helpful in preventing osteoporosis and bone loss, and it will help keep cholesterol levels down.
Elderly people often lack adequate amounts of dietary protein. It is vital for the elderly to get adequate amounts of protein in their diet in order to maintain muscle mass and keep their immune systems working properly.
The following figures are recommendations for protein intake. These figures allocate a large safety margin for most people.
Infants up to the age of 6 months require 13 grams of protein per day. Infants between the ages of 6 and 12 months require 14 grams.
Children between the ages of 1 and 3 years require 16 grams of daily protein. Children between the ages of 4 to 6 years require 24 grams. Children from age 7 to 10 require 28 grams per day.
Females between the ages of 11 and 14 years require 46 daily grams of protein. Females between the ages of 15 and 18 require 44 grams. Those between the ages of 19 and 24 require 58 grams. Females ranging in age from 25 on up require 50 grams. Pregnant females require 60 grams, and breastfeeding mothers require 65 daily grams of daily protein.
Male children between the ages of 11 and 14 years require 45 grams of protein per day. Those between the ages of 15 and 18 require 59 grams. Males between the ages of 19 and 24 require 58 grams. Those over the age of 25 require 50 daily grams.
A lack of iron in the diet can create a lack of energy. Women of childbearing age are especially susceptible to developing anemia. Sports participants, infants, and children are also more likely to develop anemia. The symptoms of anemia include breathlessness, irritability, pallor, brittle fingernails, a low attention span, excessive fatigue, and a feeling of constant coldness.
To safely increase the amount of iron in your diet, consume foods such as eggs, nuts, meats, and dried beans. Check with your healthcare provider before taking iron supplements. Too much iron in the diet may be dangerous for some individuals. Your healthcare provider can perform a simple blood test to make sure you have an adequate amount of hemoglobin and stored iron in your blood.
The following figures are recommended for daily iron intake.
Breastfed infants up to 6 months of age require .5 milligrams of iron on a daily basis. Bottle-fed infants require 3 milligrams. Infants between the ages of 6 and 12 months require 9 milligrams of iron per day.
Children between the ages of 1 and 11 need 6 –8 milligrams of daily iron. Male children from 11 to 18 require 10 – 13 milligrams of iron. Females from 12 – 50 require 12 – 16 milligrams per day.
Adult males over the age of 19 require 7 milligrams of iron per day. Adult females over the age of 51 require 5 –7 milligrams. Those who are pregnant require 22 – 36 milligrams each day. Women who are breastfeeding need 12 – 16 milligrams of iron per day.
Avoid eating foods high in sugar. Foods and drinks containing sugar can provide a burst of energy, but it also causes a sudden low when the effects begin to wear off. Read product labels to watch for items high in sugar. If sugar is listed as one of the first few ingredients, the product has high sugar content. Sugar goes by other names as well. Watch out for products containing sucrose, dextrose, fructose, corn syrup, glucose, and maltose. These are alternate forms of sugar.
Following these suggestions can have a great impact on the amount of energy you have on a daily basis. If you are unsure of the reasons for your lack of energy, consult your physician to discuss your concerns. A lack of energy is a symptom common to many other health problems.
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