Healthy Foods That Boost Energy

Preventing Fatigue with a Diet Rich in Vitamins and Minerals

Jun 18, 2009

Those who eat a diet high in sugar and fat may often suffer from fatigue. Eating a diet rich in energy boosting, nutrient-rich foods helps to prevent lack of energy.

Fatigue can occur for a variety of reasons. Lack of sleep, certain medications, stress, and illness all contribute to fatigue. Lack of energy can also occur when one's diet is too high in sugar and fatty foods or because of a mineral deficiency. Eating a balanced diet with healthy foods high in certain vitamins and minerals can combat low energy levels.

Complex Carbs

Complex carbs such as those found in whole grains are absorbed slowly by the body. This slow absorption keeps blood sugar levels from spiking, thereby keeping energy levels stable. Whole grains are also rich in B vitamins, which have been shown to boost energy. Good sources of whole grains include whole-wheat bread, oatmeal, and brown rice and pastas.

Whole grains are typically full of fiber as well, which also slows digestion, and fiber-rich foods provide a steady stream of energy throughout the day. In addition to whole grains, excellent sources of fiber include berries, various greens, cauliflower, beans, and broccoli.

Iron and Protein

Having low energy levels is sometimes due to a mineral deficiency, such as when low iron levels cause anemia. Eating lean red meat is one way to ensure adequate iron intake. Those who do not eat meat can look to other sources of iron including raisins, whole grains, nuts, seeds, prunes and prune juice, peas, beans, and spinach.

Lean red meat is also a good source of protein. Protein boosts certain chemicals in the brain that help to boost energy and increase mental focus. Lean cuts of pork, turkey, and chicken are also healthy sources of protein. Other healthy sources of protein include low-fat dairy, eggs, legumes, soy, tofu, and whey protein powders.

Magnesium

Studies suggest low magnesium levels can also cause fatigue. Whole grains are a good source of magnesium. Other sources of magnesium include nuts, pumpkin seeds, Swiss chard, spinach, salmon, black beans and navy beans.

Water

Even slight dehydration can drain energy and cause feelings of fatigue. Drinking 6 to 8 glasses of water through the day reduces the risk of becoming dehydrated. Those who participate in either indoor or outdoor exercise should drink at least 8 glasses of water per day since those who exercise can easily become dehydrated due to loss of fluids through sweating.

Although diet plays an important role in boosting energy levels, getting enough rest, reducing stress, engaging in enjoyable activities, and exercise all play a role in preventing fatigue as well.

The copyright of the article Healthy Foods That Boost Energy in Balancing Meals is owned by Jennifer Murray. Permission to republish Healthy Foods That Boost Energy in print or online must be granted by the author in writing.