A Guide to Energy-Boosting Foods
The beginning of another school year is the perfect time to plan your success strategy for the rest of the academic year. Almost everyone could use an extra boost to keep them focused and strong throughout the day. If you want to succeed this year healthy food needs to be near the top of your to-do list, because food can help you concentrate, relieve stress, and give you more energy.
Five great natural foods known to boost energy are:
1. Green leafy vegetables. Green smoothies are so popular because they often give people more energy. Iron is a mineral found within green leafy vegetables that helps people feel more energized. According to health.com, “Nearly 10% of women between the ages of 20 and 49 are iron-deficient, which can cause fatigue and impair physical & mental endurance” (O'Connor).
2. Portobello mushrooms. Mushrooms are a good source of Vitamin D if they have been grown in ultraviolet light. Vitamin D is known as the sunshine vitamin and when mushrooms are grown in sunlight they soak up Vitamin D. Fortified cereals and orange juice are also natural sources of Vitamin D. Sarah Collins in her article "Are There Vitamins That Will Give You Energy?" states, “More than a billion people worldwide are deficient in Vitamin D, according to a study published in the International Journal of Health Sciences in 2010. This deficiency can show up, along with other symptoms, as chronic fatigue.” In order to reduce chronic fatigue more doctors are telling their patients to take Vitamin D.
3. Bell peppers and baked potatoes. These two vegetables are great sources of vitamin B6 and the other B vitamins. B vitamins are an excellent source of energy because they help convert the carbohydrates we eat into glucose, which gives us the energy our bodies use. Livestrong.com shares that “B vitamins are [also] vital for optimal mental health and stress. Water soluble, they need to be replenished on a daily basis,” (Woods).
4. Nuts. If you are not allergic, a handful of peanuts, pistachios, pecans, cashews, and walnuts can be quick snacks that will boost your energy levels. If you cannot add nuts to your diet try adding beans, asparagus, avocados, and strawberries. These fruits and vegetables provide us with natural folate, which is the natural form of folic acid. Our bodies use folate to create healthy red blood cells and having healthy red blood cells reduces fatigue.
5. Fatty fish. For example tuna, mackerel and salmon are all rich in Omega-3 fatty acids. Omega-3 fatty acids contain a mineral that our bodies use to help our brains focus, which aids against brain fog.
Vitamins such as D, B, B6, & B12, plus minerals like folate, iron, & Omega-3 fatty acids are essential nutrients that will help increase your energy. It can be hard to remember to take daily supplements so try eating your vitamins instead with the tips shared above.