Natural Energy Food Sources

Not so natural energy source

Is it just me or is everyone selling energy foods nowadays? You can hardly buy bottled water without some additive intertwined throughout your beverage promising optimal energy. From monstrous drinks, bars loaded with everything but the kitchen sink to that mediocre cup of Joe from Starbucks, consumers must be struggling to make it through the day. Perhaps its lack of sleep or the absence of "real" food available for consumption, but whatever the culprit we are all searching for a quick burst of energy to get our engines going. Fun Fact: Nature provides us with all the energy we need if we make the right choices.

Vitamin D

According to recent studies about 64% of women are vitamin D deficient. Research shows simply basking in the sun's rays does not provide sufficient Vitamin D. The latest findings assert women need 1,000 to 2,000 IUs per day.
How to get it: take supplements and seek out D3 (contains cholecalciferol) which studies show is 3 to 5 times more efficient than D2 found in average multivitamins.
Seafood: fish is a great source of natural vitamin D. Eating fish twice a week is a great option if vitamin D deficiency is your concern. Sorry, deep fried fish losses half the vitamins somewhere amid the oil so opt for baked or steamed.
Leafy Greens: eating two servings of magnesium-rich leafy greens, like spinach is a great way to boost vitamin D levels. When buying choose organic when possible as 29% of the magnesium gets depleted from crops when conventionally grown.

Whole grains

Energy can be sustained by eating an abundance of whole grains because they help to keep blood sugar stable. Carbohydrates such as white sugar and white flour create peaks and unfortunately even greater drops leaving you drained.
How to get it: Try eating at least 3 one ounce servings of whole grains.

Iron rich

Our bodies require 18 mg per day as iron helps our bodies deliver oxygen throughout the body. Without the proper dosage of iron in your blood, cells cannot get the proper oxygen they need leading to fatigue.
How to get it: If you steer clear or red meats, this could be the reason why you are missing out. Heme iron, found only in red meats and poultry is absorbed directly into the body compared to iron found in vegetables where absorption is less efficient. Look for foods fortified with iron if you prefer the meatless lifestyle. Baked beans, tofu, and baked potatoes are other great options.

Vitamin E

Our bodies need about 15 milligrams a day as vitamin E protects against heart disease and boosts immunity.
How to get it: An easy way to get vitamin e in your diet is to reach for fortified cereals. Nuts (almonds and sunflower seeds especially), broccoli, and navy beans are excellent options.

Zinc

Our bodies need on average 8 mg a day as zinc helps to regulate metabolism.
How to get it: ½ cup wheat germ or 1 cup of vegetarian beans provides about half the daily requirement. Spinach, lamb, pumpkins seeds are also great sources.