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Many people feel tired or rundown at some point during the day. A lack of energy could affect your daily activities and make you less productive.

Perhaps not surprisingly, the type and quantity of food you eat play essential roles in determining your energy levels during the day.

Even though all foods give you energy, some foods contain nutrients that could help increase your energy levels and maintain your alertness and focus throughout the day.

Spinach

Spinach is high in iron, magnesium, and potassium. Iron transports oxygen needed for energy production. Magnesium plays a vital role in energy production, and together with potassium, is important for nerve and muscle function.

Sweet Potatoes

Sweet potatoes are a fantastic source of complex carbohydrates, along with iron, magnesium, and vitamin C. Vitamin C is needed for transporting fats into the cells of the body for energy production.
Nutrition Facts for Baked Sweet Potatoes.

Eggs

Eggs are a complete protein, (protein containing all the essential amino acids), B-vitamins, healthy fats, and some vitamin D. They also provide choline, the precursor for the neurotransmitter acetylcholine, which activates skeletal muscle.

Fruit

Fruits provide natural sugars, which are quickly absorbed into the bloodstream for an instant pick me up (but without the ‘sugar crash’ you get after eating refined sugars). Fruits are also high in fiber, vitamins, and antioxidants.

Green Tea

Green tea contains a small amount of caffeine for an energy boost, but without the ‘jittery’ side effects of stronger caffeine drinks, such as coffee. Further green tea may also help lower cholesterol.
Nutrition Facts for Green Tea.

Nuts

Nuts are energy dense due to their high content of healthy fats. They are also high in vitamins and minerals. Soaking nuts in water overnight ‘activates’ them (starts the germination or sprouting process) increasing the nutrient value even more and making them easier to digest.

Soybeans

Soybeans are high in protein, B-vitamins, copper, and phosphorous. Copper and phosphorous are involved in converting food into energy and releasing it into cells so it’s available for use by the body.

Fish

Fish such as salmon, sardines and mackerel are an excellent source of complete protein, B vitamins, essential fats and vitamin D. A lack of vitamin D can cause lack of energy, muscle fatigue and low mood.

Seeds (Squash and Pumpkin Seeds)

Seeds are an excellent source of protein, healthy fats and minerals involved in energy production – including manganese, magnesium, phosphorus and zinc. Zinc is needed for the production of hormones in the body that affect energy and mood. It is also important for muscle recovery after exercise.

Natural Yogurt

Yogurt contains live bacteria with many health benefits including regulating the immune system, improving digestion (so that more energy-giving nutrients are absorbed) and possibly even improving mood.

Water

Dehydration is one of the fastest ways to feel your physical and mental energy levels drop. Even mild dehydration of 1-2% can affect mood, energy levels, and ability to concentrate. Drink 8 glasses per day to keep your energy levels up.

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