Let’s get started by energy-boosting nutrients for your Monday
It’s Monday morning, again, and you find yourself dreading the post-weekend blues of beginning a new week. Only this time, it’s because you find yourself tired and low on energy. You’ve been exercising several times a week, and you’ve been staying away from the plentiful mid-COVID crisis of takeout and delivery options for your meals. Somehow you still find yourself dragging through each day. Stay away from the caffeine quick fix and try some of these tips for an energy boost that will sustain you in the long run.
How Does Your Body Process Energy?
Our bodies require basic nutrients that can be converted into a significant source of energy over time. Maintaining a balanced diet for optimal health is encouraged, but you can also benefit from using the same diet in a way that increases your energy levels.
The food you consume is absorbed and converted into energy at different rates depending on the type of food you eat. Whole grains and healthy unsaturated fats provide a fuel and energy reserve to keep you going throughout the day. Simple carbohydrates, sugars, and caffeine provide an immediate pick-me-up for a short-lived energy boost.
What Are Your Energy Goals?
Your goal should be to eat foods high in nutrients to supplement maintaining sufficient energy stores to keep you going throughout the day. Long-lasting energy can be achieved by making conscious decisions to increase your intake of the following four energy-boosting foods and nutrients.
1. Make sure You are Getting Enough Iron
Iron-rich foods provide a key source of energy for our bodies to use. Iron’s key role in energy production involves carrying oxygen to and through our bodies using red blood cells. If your body is not receiving enough iron- or you are iron deficient– your cells are not receiving enough oxygen to produce energy, resulting in fatigue. Take a look at the recommended daily amounts below and try adding some of the following iron-containing foods to your diet for a significant energy-booster.
The average daily iron intake from foods and supplements is:
- 13.7–15.1 mg/day in children aged 2–11 years
- 16.3 mg/day in children and teens aged 12–19 years
- 19.3–20.5 mg/day in men older than 19
- 17.0–18.9 mg/day in women older than 19
2. Load Up On B Vitamins
B Vitamins are one of the key nutrients that are energy-boosting. These nutrients, along with the previously mentioned iron, can be found in many green, leafy vegetables such as spinach, legumes such as beans, and other foods such as nuts, carrots, eggs, and yogurt. Because our bodies don’t store all B vitamins for long, it is essential to consume food sources of Vitamin B frequently to maintain your energy levels. You could also try a B-complex vitamin, however, this is not nearly as fun as eating your nutrients with fresh food sources.
3. Make Sure You Are Getting Enough Protein
Protein rich foods include beans, soy, poultry (chicken, eggs), broccoli greens, and nuts. These are great sources of protein, which helps to stabilize blood sugar, maintain healthy cells, and ultimately prevent feeling fatigued or lethargic. Nuts also contain excellent sources of other energy-boosting nutrients such as omega-3-fatty acids and magnesium. Protein is good for building and repairing tissues, being stored as fat and burned as energy. If you do not consume dairy or meat, these vegan protein sources are also a great alternative. The best way to get the most out of your preferred choice of protein is to consume it immediately after exercising.
4. Drink Water
Fatigue is also associated with dehydration. Water consumption is the quickest way to kick-start your energy-boosting regimen because it provides your body with oxygen-which is a source of energy- and assists in many metabolic processes that keep your system running smoothly. Water also clears our body of toxins and impurities that also slow us down. You should be drinking at least half of your body weight in ounces of water per day. And remember, if you’re feeling thirsty then you are already dehydrated and need to hydrate soon!
Eating Your Way To Increased Energy Is Easier Than You Think
Restricting your diet to get rid of “bad foods” as we are commonly taught to do in order to be healthy may result in depleting your body of the nutrients it needs. Try increasing your dietary intake of these few sources to boost your energy and decrease fatigue. Make the lifestyle changes as opposed to a chore, and you will notice a significant improvement in your energy levels for the long haul!