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9 Energy and Vitamin Enhancing Foods

Do you feel tired easily? Maybe you lack energy and vitamins. Often when you are sleepy, you do not think that you are lacking in energy or vitamins. The solution is even one of them by drinking coffee. Of course this is not healthy for the body, because the caffeine contained in coffee can increase alertness, and cause a pounding effect. Then, what is the solution? When you lack energy and vitamins like pregnant women, what you have to pay attention to is food intake and prenatal vitamins. Want to know what energy-boosting foods you can eat?

List of energy-enhancing foods

Here is a list of some foods that can provide the energy needed by your body:

  1. Almonds

Do you like snacking? Now, this is a snack that is suitable for increasing energy. Almonds contain important nutrients, namely magnesium and vitamin B. Both nutrients can be converted into energy. According to Rachel Berman, RD, CDN, the author of the book Boosting Your Metabolism for Dummies, quoted by Everyday Health, revealed that low magnesium levels can make you easily tired when exercising. This is because magnesium has an important role in the body’s metabolism, for example in controlling blood sugar, and regulating blood pressure. Whereas vitamin B deficiency can trigger weakness, lack of concentration, and irritability. You can serve about 1 ounce of almonds, or 23 nuts.

  1. Salmon

Salmon is often cited as one of the many benefits of food. Still according to Berman, nutrients in the form of omega-3 fatty acids are thought to improve memory, reduce depression, generate energy, and improve mood. Do you know that omega-3 fatty acids are also good for heart health? Yes, this fish can indeed reduce blood pressure and cholesterol, so the risk of cardiovascular disease decreases.

There is another long-awaited benefit, which can help you lose weight. Salmon can be a mainstay menu at dinner so you don’t need to overeat at night, because the protein in it can make you feel full. So, you can still lose weight, and energy still exists.

  1. Banana

Do you not like bananas? It’s time to think again, because this one can be used as an energy enhancer. When in a hurry in the morning, don’t skip breakfast, your body needs nutrition to go through the day. Well, you can make a banana as a breakfast menu plus low-fat milk, or a glass of yogurt. The food is a combination of fat and protein, its function can prevent you from starving before lunch. Bananas contain potassium, fiber, vitamin B, still according to Berman, these nutrients can improve muscle function.

  1. Oatmeal

Oatmeal, aka wheat, surely you all already know that food is not recommended. Usually we eat it as a breakfast menu, but you can also make it a snack. Fiber takes a long time to digest by the digestive system, besides that wheat can also balance blood sugar, and make you more focused. According to Melinda Johnson, MS, RD, head of The Arizona Academy of Nutrition and Dietetics, quoted by the Everyday Health site, eating oatmeal can increase energy throughout the morning compared to breakfast with just plain bread.

  1. Foods that contain iron from plants

Iron can also make a person more energetic. A survey quoted by the Health website shows that 10{b840c448f2ba0d1da81191bf384efbec59d8dc3645ab82560e21066a4c6e0003} of women aged 20 to 49 years experience iron deficiency, or iron deficiency, this results in reduced physical and mental endurance, and a feeling of weakness. Why does the body need iron? Because this nutrient functions to distribute oxygen to the cell, so when there is little iron, immunity can decrease. Women are strongly encouraged to increase iron intake during PMS. You can find iron in nuts, spinach and sesame seeds. Alternatively, you can eat foods that contain high vitamin C, because these vitamins can increase iron absorption by the body.

  1. Choose frozen food

Believe it, or not, frozen foods contain rich sources of nutrients. According to Cynthia Sass, RD, Health nutrition expert, “Freezing can lock nutrients, so frozen fruit without added other ingredients will be the same, or even more nutrients contained in them than fresh fruit, unless the fresh fruit has just been picked.” the fruit is harvested, the nutrients in it begin to decrease. Rich in nutrients means good for increasing your energy.

  1. Vary your fruits

Indeed, bananas are good for breakfast, but even better if you eat a variety of super fruits – like apples, berries and tomatoes. Maybe you want to keep your weight under control, but limiting yourself to the same fruit can limit your intake of antioxidants and nutrients, your energy and immunity will decrease.

  1. Eat ‘real’ food

The real meaning here is that which is close to ‘natural’, for example choosing seeds compared to processed potatoes (potato chips), whole fruits compared to juice. According to Sass, there are some people who replace processed foods with ‘real’ foods, their energy is still plagued, some even lose weight.

  1. Greek yogurt

This yogurt is rich in protein, making you feel full quickly. This one food is good for breakfast, lunch or snack. You can mix berries and peanut slices to add nutrients. Make sure you keep choosing low-fat Greek yogurt.